Dauerlauf: Lockerer Lauf zum Volkspark inkl. Krafttraining

Overview

7,65

Distance

47:48

Time

1:11:48

Elapsed time

6:15

/km

Pace

205

avg. Power

131

bpm

avg. Heart rate

173

bpm

max. Heart rate

579

kcal

Energy

50,07

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	0,97 km	6:31	6:42/km	-0:27/km
2.	1,01 km	6:28	6:25/km	-0:10/km
3.	1,05 km	6:19	6:00/km	+0:15/km
4.	0,42 km	2:31	5:57/km	+0:18/km
5.	0,79 km	5:05	6:26/km	-0:11/km
6.	0,79 km	4:59	6:18/km	-0:03/km
7.	0,38 km	2:36	6:54/km	-0:39/km
8.	0,78 km	4:29	5:44/km	+0:31/km
9.	0,67 km	4:36	6:55/km	-0:40/km
10.	0,59 km	3:01	5:08/km	+1:07/km
11.	0,20 km	1:13	6:07/km	+0:08/km
	Average (total)		6:15/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	7:13	7:07/km	110bpm	224W	+0/-15
1,00km	6:36	6:30/km	127bpm	281W	+10/-7
0,98km	6:22	6:33/km	127bpm	278W	+5/-0
1,02km	12:38	12:31/km	122bpm	144W	+10/-11
0,99km	11:47	11:57/km	133bpm	149W	+12/-12
1,01km	13:11	13:11/km	129bpm	138W	+11/-12
0,99km	6:01	6:03/km	160bpm	316W	+12/-7
1,01km	6:31	6:28/km	154bpm	285W	+23/-15
0,11km	0:36	4:23/km	162bpm	332W	+0/-1

Composite data

6:15

/km

avg. Pace

9,6

km/h

avg. Speed

8:52

/km

avg. GAP

8,45

Km-effort

0,67

Aerobic Efficiency

0,99 / 6:20

/km

VI / xPace

1,41 / 6:17

/km

VI / xGAP

50,07

Effective VO₂max

TRIMP

131

bpm

avg. Heart rate

173

bpm

max. Heart rate

579

kcal

Energy

+22,3

Pa:Hr

+9,5

Pw:Hr

+80/-84

Ascent/Descent

2,14

avg. Gradient

0,1

Climb Score

Percentage hilly

Halensee

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	59,2 %	41:58	2,97 km	63 %	130 W
Zone 2 6:30/km - 6:01/km	18,4 %	13:01	2,04 km	70 %	292 W
Zone 3 6:00/km - 5:31/km	11,3 %	7:59	1,37 km	74 %	315 W
Zone 4 5:30/km - 5:01/km	6,0 %	4:16	0,79 km	76 %	327 W
Zone 5 5:00/km - 4:31/km	2,5 %	1:47	0,38 km	78 %	372 W
Zone 6 4:30/km - 4:01/km	1,6 %	1:07	0,23 km	75 %	360 W
Zone 7 4:00/km - 3:31/km	0,6 %	0:27	0,15 km	67 %	390 W
Zone 8 3:30/km - 3:01/km	0,2 %	0:10	0,07 km	73 %	461 W
Zone 9 3:00/km - …	0,2 %	0:10	0,10 km	71 %	621 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	5,8 %	4:06	0,09 km	39 W	45:08/km
Zone 2 < 140 bpm / 71 %HRmax	62,0 %	43:56	4,23 km	168 W	10:23/km
Zone 3 < 160 bpm / 82 %HRmax	20,8 %	14:43	2,43 km	303 W	6:03/km
Zone 4 < 180 bpm / 92 %HRmax	11,5 %	8:10	1,36 km	315 W	6:01/km
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

205

avg. Power

2,28

W/kg

Specific power

297

xPower

1,45

Variability Index

1,17

Running Effectiveness

0,78

Efficiency Index

1,56

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	28,3 %	20:05	0,30 km	58 %	67:16/km
Zone 2 101 W - 200 W	9,0 %	6:21	0,53 km	61 %	12:01/km
Zone 3 201 W - 300 W	37,8 %	26:49	4,04 km	69 %	6:38/km
Zone 4 301 W - 400 W	21,7 %	15:24	2,69 km	76 %	5:44/km
Zone 5 401 W - …	3,2 %	2:16	0,55 km	76 %	4:07/km

Course

Running Dynamics

162

spm

Cadence (Running)

0,99

Stride length

7744

Total steps

Miscellaneous

12.05.2021

Date

11:03

Time of day

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

NW / 294

Wind direction

Humidity

1007

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	30:29	0:16	116 bpm	+8 bpm =	124 bpm
2.	41:56	0:14	131 bpm	+3 bpm =	134 bpm
3.	54:39	0:14	129 bpm	+5 bpm =	134 bpm
4.	57:02	0:09	150 bpm	±0 bpm =	150 bpm
		0:53