Steigerungslauf: Dauerlauf 60', Steigerungen

Overview

11,19

Distance

1:08:48

Time

1:10:01

Elapsed time

6:09

/km

Pace

139

bpm

avg. Heart rate

166

bpm

max. Heart rate

820

kcal

Energy

35,74

VO2max

173

TRIMP

114

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:36	6:36/km	-0:25/km
2.	0,47 km	3:23	7:12/km	-1:01/km
3.	1,00 km	6:23	6:23/km	-0:12/km
4.	1,00 km	5:25	5:25/km	+0:46/km
5.	1,00 km	5:41	5:41/km	+0:30/km
6.	1,00 km	5:58	5:58/km	+0:13/km
7.	0,99 km	6:33	6:37/km	-0:26/km
8.	0,10 km	0:24	4:00/km	+2:11/km
9.	0,20 km	1:26	7:10/km	-0:59/km
10.	0,10 km	0:20	3:20/km	+2:51/km
11.	0,20 km	1:26	7:10/km	-0:59/km
12.	0,10 km	0:29	4:50/km	+1:21/km
13.	0,20 km	1:17	6:25/km	-0:14/km
14.	0,10 km	0:28	4:40/km	+1:31/km
15.	0,20 km	1:24	7:00/km	-0:49/km
16.	0,10 km	0:29	4:50/km	+1:21/km
17.	0,20 km	1:26	7:10/km	-0:59/km
18.	1,00 km	6:04	6:04/km	+0:07/km
19.	1,00 km	5:34	5:34/km	+0:37/km
20.	0,70 km	4:21	6:11/km	-0:01/km
21.	0,52 km	4:01	7:40/km	-1:29/km
	Average (total)		6:11/km

Distance	Time	Pace	bpm	elev.
0,99km	6:33	6:37/km	127bpm	+4/-9
1,00km	6:31	6:32/km	128bpm	+6/-18
1,01km	6:04	6:00/km	138bpm	+27/-24
1,00km	5:24	5:26/km	144bpm	+10/-36
1,00km	5:51	5:52/km	139bpm	+5/-0
1,00km	6:17	6:18/km	141bpm	+9/-0
1,00km	6:18	6:18/km	142bpm	+22/-5
1,00km	6:11	6:09/km	149bpm	+13/-8
0,99km	6:02	6:04/km	140bpm	+3/-0
0,99km	5:29	5:31/km	149bpm	+6/-0
1,01km	6:35	6:34/km	132bpm	+4/-10
0,20km	1:33	7:44/km	121bpm	+0/-2

Heart rate data

139

bpm

avg. Heart rate

166

bpm

max. Heart rate

820

kcal

Energy

173

TRIMP

+3,2

Pa:Hr

97,4

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Aufwärmen < 99 bpm / 59 %HRmax	0,6 %	0:25	0,06 km	-	6:31/km
Regeneration R < 106 bpm / 63 %HRmax	0,9 %	0:38	0,10 km	-	6:27/km
GA 1 < 133 bpm / 80 %HRmax	27,7 %	19:03	2,85 km	-	6:41/km
GA 2 < 151 bpm / 90 %HRmax	63,0 %	43:22	7,31 km	-	5:56/km
E + S ≥ 152 bpm / 91 %HRmax	7,8 %	5:20	0,87 km	-	6:09/km

Pace data

6:09

/km

avg. Pace

9,8

km/h

avg. Speed

6:07

/km

avg. GAP

35,74

Effective VO₂max

1,08 / 5:40

/km

VI / xPace

1,09 / 5:37

/km

VI / xGAP

0,92

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	41,7 %	28:41	3,93 km	81 %	-
Zone 2 6:30/km - 6:01/km	16,8 %	11:32	1,86 km	81 %	-
Zone 3 6:00/km - 5:31/km	19,3 %	13:15	2,32 km	85 %	-
Zone 4 5:30/km - 5:01/km	15,3 %	10:30	1,96 km	85 %	-
Zone 5 5:00/km - 4:31/km	4,2 %	2:55	0,59 km	84 %	-
Zone 6 4:30/km - 4:01/km	0,8 %	0:31	0,13 km	88 %	-
Zone 7 4:00/km - 3:31/km	1,3 %	0:52	0,23 km	91 %	-
Zone 8 3:30/km - 3:01/km	0,5 %	0:20	0,10 km	90 %	-
Zone 9 3:00/km - …	0,3 %	0:12	0,07 km	88 %	-

Course and elevation data

11,19

Distance

+114/-112

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,93

Uphill Efficiency

1,02

Downhill Efficiency

2,02

avg. Gradient

12,33

Km-effort

Wasenblick - Lichenberg - Buschele - RSV Wullenstetten - Wullenstetten - Inhofer II - Witzighausen - Amann - Illerberg

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

168

spm

Cadence (Running)

0,97

Stride length

11558

Total steps

Miscellaneous

11.02.2016

Date

09:13

Time of day

cloudy

Weather condition

°C

Temperature

-2

°C

Dew Point

km/h

Wind speed

W / 248

Wind direction

Humidity

945

hpa

Pressure

-2

°C

Wind chill factor

°C

Heat index

#Trainingsplan Maratona di Roma 2016

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	17:53	0:52	140 bpm	-27 bpm =	113 bpm
2.	27:28	0:12	135 bpm	-1 bpm =	134 bpm
3.	1:04:56	0:09	130 bpm	-3 bpm =	127 bpm
		1:13