/

Athlete

dicke_Wade

Dauerlauf: Gemütlicher Lauf durch Köln mit Manfred

16:58

Overview

5,54

km

Distance

38:52

Time

1:50:20

Elapsed time

7:01

/km

Pace

168

W

avg. Power

90

bpm

avg. Heart rate

120

bpm

max. Heart rate

335

kcal

Energy

63,19

VO2max

20

TRIMP

56

m

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:46	6:45/km	-0:16/km
2.	1,01 km	7:08	7:03/km	+0:02/km
3.	1,02 km	7:22	7:15/km	+0:15/km
4.	1,00 km	6:51	6:50/km	-0:11/km
5.	1,02 km	7:01	6:54/km	-0:07/km
6.	0,49 km	3:44	7:35/km	+0:34/km
	Average (total)		7:01/km

Distance	Time	Pace	bpm	Power	elev.
0,98 km	6:42	6:50/km	108 bpm	249 W	+4/-17
0,57 km	3:49	6:45/km	115 bpm	266 W	+0/-0
1,08 km	10:57	7:05/km	88 bpm	171 W	+8/-1
1,15 km	3:44	7:27/km	104 bpm	229 W	+3/-7
1,20 km	12:08	8:15/km	89 bpm	176 W	+12/-11
0,69 km	5:02	7:19/km	108 bpm	252 W	+8/-6
1,15 km	4:02	6:41/km	107 bpm	269 W	+3/-7
1,10 km	15:28	7:29/km	74 bpm	120 W	+9/-0
0,72 km	16:11	7:02/km	77 bpm	73 W	+11/-6
1,21 km	3:28	7:21/km	105 bpm	227 W	+0/-6

Composite data

Composite plot Pace zones Heart rate zones All

7:01

/km

avg. Pace

8,6

km/h

avg. Speed

8:11

/km

avg. GAP

6,10

km

Km-effort

1,06

Aerobic Efficiency

4,58 / 1:32

/km

VI / xPace

5,41 / 1:31

/km

VI / xGAP

63,19

Effective VO₂max

20

TRIMP

90

bpm

avg. Heart rate

46

%

avg. Heart rate

120

bpm

max. Heart rate

61

%

max. Heart rate

335

kcal

Energy

+4,1

%

Pa:Hr

-67,2

%

Pw:Hr

3,8

ml/kg

Peak Epoc

+56/-55

m

Ascent/Descent

2,00

%

avg. Gradient

10,1

m/km

Relative elevation gain

23

%

Percentage hilly

Neustadt-Nord

Route name

Zone			Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km		89,0 %	1:12:33	6,16 km	88 bpm	154 W
Zone 2 6:30/km - 6:01/km		4,5 %	3:41	0,59 km	104 bpm	241 W
Zone 3 6:00/km - 5:31/km		3,2 %	2:35	0,45 km	108 bpm	290 W
Zone 4 5:30/km - 5:01/km		1,2 %	1:00	0,19 km	107 bpm	276 W
Zone 5 5:00/km - 4:31/km		0,7 %	0:36	0,13 km	107 bpm	297 W
Zone 6 4:30/km - 4:01/km		0,6 %	0:29	0,11 km	109 bpm	323 W
Zone 7 4:00/km - 3:31/km		0,2 %	0:12	0,05 km	109 bpm	227 W
Zone 8 3:30/km - 3:01/km		0,1 %	0:06	0,03 km	105 bpm	232 W
Zone 9 3:00/km - …		0,4 %	0:19	2,16 km	106 bpm	439 W

Zone			Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 51 %HRmax		60,6 %	49:25	5,23 km	111 W	9:27/km
Zone 2 ≤ 140 bpm / 71 %HRmax		39,4 %	32:06	4,65 km	253 W	6:54/km
Zone 3 ≤ 160 bpm / 82 %HRmax		0,0 %	-	-	-	-
Zone 4 ≤ 180 bpm / 92 %HRmax		0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax		0,0 %	-	-	-	-

Power data

Power Power zones All

168

W

avg. Power

1,85

W/kg

Specific power

384

W

xPower

2,29

Variability Index

1,28

Running Effectiveness

0,85

Efficiency Index

1,84

Aerobic Efficiency

Zone			Time	Distance	Heart rate	Pace
Zone 1 … - 100 W		21,0 %	17:07	2,65 km	76 bpm	6:28/km
Zone 2 101 W - 200 W		37,7 %	30:45	2,28 km	79 bpm	13:29/km
Zone 3 201 W - 300 W		36,4 %	29:38	4,16 km	107 bpm	7:08/km
Zone 4 301 W - 400 W		4,4 %	3:33	0,63 km	108 bpm	5:39/km
Zone 5 401 W - …		0,6 %	0:28	0,16 km	110 bpm	2:53/km

Course

Running Dynamics

Cadence Stride length All

136

spm

Cadence

1,05

m

Stride length

5286

Total steps

Miscellaneous

Additional notes Pauses Heading All

20.05.2021

Date

16:58

Time of day

11

RPE

4

Subjective feeling

cloudy

Weather condition

15

°C

Temperature

8

°C

Dew point

11

km/h

Wind speed

SW / 218

°

Wind direction

64

%

Humidity

1016

hpa

Pressure

15

°C

Wind chill factor

14

°C

Heat index

Powered by Dark Sky

Weather source

Manual upload

Source

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	0:00	1:06	bpm	+92 bpm =	92 bpm
2.	8:00	0:06	115 bpm	+3 bpm =	118 bpm
3.	21:28	10:06	110 bpm	-32 bpm =	78 bpm
4.	35:49	0:07	114 bpm	-2 bpm =	112 bpm
5.	42:22	8:06	107 bpm	-29 bpm =	78 bpm
6.	1:18:03	9:18	110 bpm	-33 bpm =	77 bpm
		28:49