Dauerlauf: Kurzer, lockerer Lauf zum Volkspark inkl. Krafttraining

Overview

6,99

Distance

44:28

Time

1:11:06

Elapsed time

6:22

/km

Pace

202

avg. Power

139

bpm

avg. Heart rate

161

bpm

max. Heart rate

600

kcal

Energy

45,51

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,01 km	6:26	6:24/km	-0:02/km
2.	1,01 km	6:07	6:02/km	+0:19/km
3.	0,59 km	3:34	6:06/km	+0:16/km
4.	0,79 km	5:07	6:29/km	-0:07/km
5.	0,79 km	5:02	6:22/km	-0:01/km
6.	1,03 km	6:44	6:33/km	-0:11/km
7.	1,00 km	6:38	6:37/km	-0:15/km
8.	0,77 km	4:50	6:15/km	+0:07/km
	Average (total)		6:22/km

Distance	Time	Pace	bpm	Power	elev.
0,92km	6:18	6:49/km	128bpm	265W	+7/-8
0,98km	5:51	6:00/km	143bpm	303W	+4/-17
1,02km	11:41	11:38/km	132bpm	160W	+10/-11
1,00km	13:54	13:58/km	137bpm	130W	+12/-8
0,99km	12:37	12:47/km	136bpm	143W	+8/-8
0,99km	6:23	6:27/km	154bpm	304W	+10/-2
1,00km	7:19	7:21/km	150bpm	257W	+19/-21
0,44km	2:54	6:38/km	152bpm	274W	+5/-0

Composite data

6:22

/km

avg. Pace

9,4

km/h

avg. Speed

8:44

/km

avg. GAP

7,72

Km-effort

0,65

Aerobic Efficiency

1,09 / 5:50

/km

VI / xPace

1,55 / 5:38

/km

VI / xGAP

45,51

Effective VO₂max

TRIMP

139

bpm

avg. Heart rate

161

bpm

max. Heart rate

600

kcal

Energy

-11,0

Pa:Hr

-5,2

Pw:Hr

+73/-73

Ascent/Descent

2,09

avg. Gradient

0,0

Climb Score

Percentage hilly

Halensee

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	61,4 %	41:06	2,81 km	69 %	133 W
Zone 2 6:30/km - 6:01/km	22,8 %	15:14	2,46 km	75 %	298 W
Zone 3 6:00/km - 5:31/km	10,0 %	6:43	1,15 km	74 %	310 W
Zone 4 5:30/km - 5:01/km	3,3 %	2:12	0,38 km	76 %	315 W
Zone 5 5:00/km - 4:31/km	0,4 %	0:18	0,07 km	78 %	339 W
Zone 6 4:30/km - 4:01/km	0,8 %	0:31	0,11 km	77 %	415 W
Zone 7 4:00/km - 3:31/km	0,9 %	0:35	0,17 km	75 %	438 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:06	0,01 km	72 %	445 W
Zone 9 3:00/km - …	0,3 %	0:12	0,26 km	72 %	669 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	0,4 %	0:15	0,00 km	8 W	210:05/km
Zone 2 < 140 bpm / 71 %HRmax	44,9 %	30:02	1,53 km	85 W	19:38/km
Zone 3 < 160 bpm / 82 %HRmax	54,5 %	36:31	5,87 km	299 W	6:13/km
Zone 4 < 180 bpm / 92 %HRmax	0,2 %	0:09	0,02 km	305 W	7:09/km
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

202

avg. Power

2,18

W/kg

Specific power

343

xPower

1,70

Variability Index

1,20

Running Effectiveness

0,78

Efficiency Index

1,45

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	33,7 %	22:34	0,31 km	64 %	72:02/km
Zone 2 101 W - 200 W	3,6 %	2:25	0,25 km	65 %	9:42/km
Zone 3 201 W - 300 W	37,7 %	25:15	3,82 km	76 %	6:37/km
Zone 4 301 W - 400 W	22,1 %	14:48	2,42 km	75 %	6:07/km
Zone 5 401 W - …	2,9 %	1:55	0,62 km	75 %	3:06/km

Course

Running Dynamics

156

spm

Cadence (Running)

1,01

Stride length

6937

Total steps

Miscellaneous

04.06.2021

Date

14:26

Time of day

RPE

Subjective feeling

fair

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SE / 126

Wind direction

Humidity

1022

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.	0:00	0:42	bpm	+113 bpm =	113 bpm
2.	6:55	0:08	141 bpm	±0 bpm =	141 bpm
3.	12:58	0:07	146 bpm	-1 bpm =	145 bpm
4.	15:57	1:03	153 bpm	-14 bpm =	139 bpm
5.	22:53	0:07	139 bpm	+2 bpm =	141 bpm
6.	27:19	0:51	151 bpm	-16 bpm =	135 bpm
7.	36:15	0:05	148 bpm	+1 bpm =	149 bpm
8.	40:37	0:46	160 bpm	-14 bpm =	146 bpm
9.	48:24	0:04	148 bpm	+1 bpm =	149 bpm
10.	55:08	0:08	153 bpm	-1 bpm =	152 bpm
11.	1:02:36	0:08	146 bpm	±0 bpm =	146 bpm
		4:09