Dauerlauf: Langer Lauf im Grunewald und etwas Charlottenburg

Overview

30,38

Distance

3:26:38

Time

3:39:57

Elapsed time

6:48

/km

Pace

271

avg. Power

134

bpm

avg. Heart rate

159

bpm

max. Heart rate

2 022

kcal

Energy

43,87

VO2max

222

TRIMP

205

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,04 km	7:05	6:47/km	+0:01/km
2.	1,00 km	6:56	6:57/km	-0:09/km
3.	1,04 km	7:02	6:46/km	+0:02/km
4.	1,02 km	7:10	7:03/km	-0:15/km
5.	1,04 km	7:16	7:00/km	-0:12/km
6.	1,03 km	6:57	6:46/km	+0:02/km
7.	1,00 km	6:58	7:00/km	-0:12/km
8.	1,01 km	6:51	6:46/km	+0:02/km
9.	1,00 km	6:56	6:55/km	-0:07/km
10.	1,00 km	6:57	6:57/km	-0:08/km
11.	1,01 km	6:53	6:51/km	-0:03/km
12.	1,00 km	6:42	6:42/km	+0:06/km
13.	1,00 km	6:41	6:41/km	+0:07/km
14.	1,00 km	6:46	6:45/km	+0:03/km
15.	1,01 km	7:03	7:01/km	-0:13/km
16.	1,01 km	6:50	6:46/km	+0:03/km
17.	1,00 km	6:49	6:51/km	-0:03/km
18.	1,00 km	7:06	7:05/km	-0:17/km
19.	1,02 km	7:01	6:52/km	-0:04/km
20.	1,01 km	6:52	6:49/km	-0:01/km
21.	1,00 km	6:43	6:42/km	+0:06/km
22.	1,00 km	6:48	6:49/km	-0:01/km
23.	1,10 km	6:51	6:13/km	+0:35/km
24.	0,99 km	6:51	6:55/km	-0:07/km
25.	1,00 km	6:39	6:39/km	+0:10/km
26.	0,99 km	7:00	7:04/km	-0:16/km
27.	1,03 km	6:43	6:32/km	+0:16/km
28.	0,98 km	6:29	6:39/km	+0:10/km
29.	1,06 km	6:59	6:35/km	+0:14/km
30.	1,00 km	6:41	6:40/km	+0:08/km
31.	0,01 km	0:03	7:09/km	-0:20/km
	Average (total)		6:48/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	7:03	7:05/km	124bpm	267W	+4/-0
1,00km	6:57	6:56/km	130bpm	263W	+4/-8
1,00km	7:02	7:02/km	132bpm	266W	+4/-1
1,00km	7:10	7:10/km	133bpm	257W	+7/-9
1,00km	7:16	7:16/km	134bpm	255W	+16/-11
1,00km	6:57	6:57/km	135bpm	275W	+6/-6
1,00km	6:57	6:58/km	132bpm	270W	+6/-4
1,00km	6:51	6:51/km	132bpm	272W	+0/-0
1,00km	6:56	6:56/km	135bpm	273W	+6/-2
1,00km	6:57	6:57/km	132bpm	268W	+1/-0
1,00km	6:53	6:53/km	130bpm	282W	+9/-0
1,00km	6:42	6:42/km	131bpm	275W	+2/-6
1,00km	6:41	6:41/km	130bpm	265W	+0/-11
1,00km	6:45	6:45/km	130bpm	283W	+5/-0
1,00km	7:03	7:03/km	132bpm	271W	+9/-4
1,00km	6:50	6:50/km	125bpm	249W	+0/-19
1,00km	6:49	6:49/km	129bpm	276W	+8/-7
1,00km	7:06	7:06/km	136bpm	290W	+23/-4
1,00km	7:02	7:02/km	139bpm	289W	+22/-7
1,00km	6:52	6:52/km	129bpm	261W	+7/-16
1,00km	6:43	6:43/km	132bpm	254W	+4/-24
1,00km	6:47	6:48/km	131bpm	264W	+0/-6
1,00km	6:51	6:51/km	133bpm	278W	+4/-4
1,00km	6:52	6:51/km	137bpm	308W	+30/-4
1,00km	6:38	6:39/km	136bpm	263W	+0/-12
1,00km	7:00	7:00/km	142bpm	273W	+9/-5
1,00km	6:44	6:44/km	140bpm	281W	+6/-4
1,00km	6:31	6:30/km	140bpm	264W	+0/-17
1,00km	6:57	6:58/km	146bpm	268W	+9/-10
1,00km	6:42	6:41/km	152bpm	287W	+11/-10
0,01km	0:03	5:15/km	157bpm	257W	+0/-0

Composite data

6:48

/km

avg. Pace

8,8

km/h

avg. Speed

6:50

/km

avg. GAP

32,43

Km-effort

0,86

Aerobic Efficiency

0,99 / 6:52

/km

VI / xPace

1,02 / 6:43

/km

VI / xGAP

43,87

Effective VO₂max

222

TRIMP

134

bpm

avg. Heart rate

159

bpm

max. Heart rate

2 022

kcal

Energy

Training Effect

-1/-10

Performance condition

+2,0

Pa:Hr

-1,8

Pw:Hr

+205/-204

Ascent/Descent

1,35

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	78,1 %	2:41:24	22,53 km	68 %	268 W
Zone 2 6:30/km - 6:01/km	18,0 %	37:17	5,93 km	68 %	280 W
Zone 3 6:00/km - 5:31/km	2,3 %	4:44	0,82 km	70 %	284 W
Zone 4 5:30/km - 5:01/km	0,8 %	1:41	0,34 km	73 %	301 W
Zone 5 5:00/km - 4:31/km	0,2 %	0:28	0,08 km	75 %	321 W
Zone 6 4:30/km - 4:01/km	0,2 %	0:26	0,12 km	72 %	305 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:17	0,07 km	74 %	390 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:13	0,07 km	76 %	452 W
Zone 9 3:00/km - …	0,0 %	0:06	0,05 km	71 %	344 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	0,1 %	0:15	0,02 km	178 W	10:52/km
Zone 2 < 140 bpm / 71 %HRmax	84,0 %	2:53:29	25,25 km	268 W	6:52/km
Zone 3 < 160 bpm / 82 %HRmax	15,9 %	32:53	4,73 km	289 W	6:57/km
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

271

avg. Power

2,90

W/kg

Specific power

278

xPower

1,03

Variability Index

0,84

Running Effectiveness

0,54

Efficiency Index

2,02

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	3,3 %	6:52	0,85 km	67 %	8:06/km
Zone 3 201 W - 300 W	79,8 %	2:44:59	23,96 km	68 %	6:53/km
Zone 4 301 W - 400 W	15,4 %	31:47	4,73 km	70 %	6:43/km
Zone 5 401 W - …	1,4 %	2:59	0,47 km	72 %	6:19/km

Course

Running Dynamics

170

spm

Cadence (Running)

0,86

Stride length

35128

Total steps

Miscellaneous

09.09.2021

Date

09:27

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SE / 140

Wind direction

Humidity

1014

hpa

Pressure

°C

Wind chill factor

°C

Heat index

121 [36]

bpm

Recovery HR

Asics Cumulus 22

Schuhe

Garmin Forerunner 735XT

Device

Notes:
Der war um einiges besser als der letzte 30er 😀💪

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)		Performance condition
1.	36:59	0:09	138 bpm	-6 bpm =	132 bpm	-4
2.	41:51	0:39	135 bpm	-11 bpm =	124 bpm	-2
3.	1:14:18	1:17	133 bpm	-22 bpm =	111 bpm	-2
4.	1:49:04	1:48	126 bpm	-17 bpm =	109 bpm	-2
5.	2:09:35	2:35	144 bpm	-29 bpm =	115 bpm	-10
6.	2:11:05	0:13	125 bpm	-4 bpm =	121 bpm	-10
7.	2:38:20	4:53	133 bpm	-18 bpm =	115 bpm	-8
8.	3:03:36	0:09	147 bpm	-5 bpm =	142 bpm	-4
9.	3:04:20	1:01	142 bpm	-33 bpm =	109 bpm	-4
10.	3:08:58	0:01	141 bpm	-1 bpm =	140 bpm	-3
11.	3:13:26	0:13	142 bpm	-4 bpm =	138 bpm	-2
12.	3:16:54	0:14	149 bpm	-3 bpm =	146 bpm	-4
13.	3:23:52	0:08	149 bpm	+1 bpm =	150 bpm	-8
		13:20

Developer fields

500

avg. Ahead_Time

1 110

max. Ahead_Time