Steigerungslauf: Jogging 40', Steigerungen + Lauf-ABC

Overview

9,35

Distance

1:01:45

Time

1:02:01

Elapsed time

6:36

/km

Pace

136

bpm

avg. Heart rate

170

bpm

max. Heart rate

739

kcal

Energy

36,05

VO2max

124

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:01	6:01/km	+0:36/km
2.	0,59 km	3:59	6:47/km	-0:10/km
3.	0,68 km	5:00	7:23/km	-0:46/km
4.	1,00 km	5:51	5:51/km	+0:46/km
5.	1,00 km	6:20	6:20/km	+0:17/km
6.	0,43 km	2:48	6:34/km	+0:03/km
7.	0,10 km	0:22	3:40/km	+2:57/km
8.	0,20 km	1:33	7:45/km	-1:08/km
9.	0,10 km	0:26	4:20/km	+2:17/km
10.	0,20 km	1:33	7:45/km	-1:08/km
11.	0,10 km	0:28	4:40/km	+1:57/km
12.	0,20 km	1:23	6:55/km	-0:18/km
13.	0,10 km	0:24	4:00/km	+2:37/km
14.	0,20 km	1:25	7:05/km	-0:28/km
15.	0,10 km	0:28	4:40/km	+1:57/km
16.	0,20 km	1:28	7:20/km	-0:43/km
17.	1,00 km	6:25	6:25/km	+0:12/km
18.	1,00 km	6:35	6:35/km	+0:02/km
19.	0,31 km	1:59	6:21/km	+0:16/km
20.	0,58 km	5:00	8:37/km	-2:00/km
21.	0,27 km	2:24	9:03/km	-2:26/km
	Average (total)		6:37/km

Distance	Time	Pace	bpm	elev.
1,00km	5:59	6:00/km	127bpm	+5/-34
0,99km	7:01	7:06/km	127bpm	+0/-9
1,01km	6:09	6:06/km	143bpm	+0/-0
0,98km	6:18	6:24/km	135bpm	+0/-1
1,02km	6:30	6:23/km	139bpm	+1/-0
1,00km	6:04	6:05/km	146bpm	+3/-0
0,99km	6:26	6:33/km	138bpm	+0/-0
1,01km	6:36	6:32/km	136bpm	+1/-0
1,00km	7:07	7:09/km	130bpm	+9/-1
0,36km	3:35	10:08/km	138bpm	+21/-0

Heart rate data

136

bpm

avg. Heart rate

170

bpm

max. Heart rate

100

max. Heart rate

739

kcal

Energy

124

TRIMP

+4,9

Pa:Hr

75,4

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Aufwärmen < 99 bpm / 58 %HRmax	2,1 %	1:18	0,16 km	-	8:19/km
Regeneration R < 106 bpm / 62 %HRmax	0,6 %	0:22	0,05 km	-	6:56/km
GA 1 < 133 bpm / 78 %HRmax	33,1 %	20:28	3,00 km	-	6:49/km
GA 2 < 151 bpm / 89 %HRmax	54,1 %	33:26	5,21 km	-	6:25/km
E + S ≥ 152 bpm / 89 %HRmax	10,0 %	6:11	0,93 km	-	6:39/km

Pace data

6:36

/km

avg. Pace

9,1

km/h

avg. Speed

6:35

/km

avg. GAP

36,05

Effective VO₂max

1,11 / 5:58

/km

VI / xPace

1,10 / 5:58

/km

VI / xGAP

0,88

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	49,8 %	30:44	3,98 km	80 %	-
Zone 2 6:30/km - 6:01/km	28,8 %	17:48	2,84 km	79 %	-
Zone 3 6:00/km - 5:31/km	13,9 %	8:34	1,49 km	79 %	-
Zone 4 5:30/km - 5:01/km	3,8 %	2:21	0,43 km	82 %	-
Zone 5 5:00/km - 4:31/km	0,9 %	0:32	0,12 km	84 %	-
Zone 6 4:30/km - 4:01/km	0,6 %	0:22	0,11 km	85 %	-
Zone 7 4:00/km - 3:31/km	1,6 %	0:58	0,25 km	85 %	-
Zone 8 3:30/km - 3:01/km	0,6 %	0:22	0,12 km	86 %	-
Zone 9 3:00/km - …	0,1 %	0:04	0,02 km	84 %	-

Course and elevation data

9,35

Distance

+38/-44

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,97

Downhill Efficiency

0,88

avg. Gradient

9,73

Km-effort

Thal - Prieläcker - Am Diebesweg - Lüsse - Lüßgraben - Am Fürsaum - Harmonia - Natursee Wullenstetten - Wasenlöcher - Bruckhalde

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

162

spm

Cadence (Running)

0,93

Stride length

10004

Total steps

Miscellaneous

18.02.2016

Date

09:56

Time of day

sunny

Weather condition

°C

Temperature

-1

°C

Dew Point

km/h

Wind speed

S / 200

Wind direction

Humidity

1017

hpa

Pressure

-4

°C

Wind chill factor

-1

°C

Heat index

#Lauf-ABC, #Trainingsplan Maratona di Roma 2016

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	39:42	0:10	135 bpm	±0 bpm =	135 bpm
2.	59:20	0:06	137 bpm	+17 bpm =	154 bpm
		0:16