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Dauerlauf: Langsamer Lauf im Grunewald

Overview

11,23

km

Distance

1:13:27

Time

1:16:25

Elapsed time

6:32

/km

Pace

276

W

avg. Power

144

bpm

avg. Heart rate

158

bpm

max. Heart rate

847

kcal

Energy

42,01

VO2max

103

TRIMP

60

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,03 km	6:45	6:32/km	+0:00/km
2.	1,01 km	7:00	6:58/km	-0:25/km
3.	1,00 km	6:51	6:51/km	-0:18/km
4.	1,04 km	6:47	6:33/km	-0:01/km
5.	1,02 km	6:40	6:34/km	-0:02/km
6.	1,00 km	6:32	6:32/km	+0:01/km
7.	1,00 km	6:32	6:32/km	+0:00/km
8.	1,00 km	6:26	6:26/km	+0:06/km
9.	1,01 km	6:32	6:29/km	+0:04/km
10.	1,01 km	6:31	6:28/km	+0:04/km
11.	1,02 km	6:11	6:06/km	+0:27/km
12.	0,11 km	0:40	6:04/km	+0:29/km
	Average (total)		6:33/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:44	6:45/km	133bpm	283W	+15/-4
0,98km	6:53	7:00/km	140bpm	258W	+5/-4
1,01km	6:56	6:52/km	139bpm	258W	+3/-4
1,01km	6:50	6:48/km	141bpm	259W	+6/-15
1,00km	6:40	6:40/km	146bpm	286W	+14/-0
0,98km	6:25	6:31/km	144bpm	277W	+3/-5
1,02km	6:39	6:32/km	146bpm	283W	+6/-4
1,00km	6:24	6:25/km	144bpm	282W	+2/-4
0,99km	6:27	6:32/km	146bpm	278W	+4/-6
1,01km	6:34	6:32/km	150bpm	286W	+9/-0
1,00km	6:10	6:11/km	152bpm	291W	+0/-8
0,12km	0:46	6:14/km	152bpm	299W	+0/-0

Composite data

6:32

/km

avg. Pace

9,2

km/h

avg. Speed

6:36

/km

avg. GAP

11,83

km

Km-effort

0,83

Aerobic Efficiency

1,00 / 6:34

/km

VI / xPace

1,01 / 6:33

/km

VI / xGAP

42,01

Effective VO₂max

103

TRIMP

144

bpm

avg. Heart rate

73

%

avg. Heart rate

158

bpm

max. Heart rate

81

%

max. Heart rate

847

kcal

Energy

3.1

Training Effect

+1/+2

Performance condition

+0,7

%

Pa:Hr

+0,5

%

Pw:Hr

+60/-53

m

Ascent/Descent

1,01

%

avg. Gradient

6

%

Percentage hilly

Zehlendorf

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	53,4 %	39:16	5,62 km	72 %	263 W
Zone 2 6:30/km - 6:01/km	39,9 %	29:17	4,65 km	74 %	290 W
Zone 3 6:00/km - 5:31/km	6,3 %	4:39	0,79 km	74 %	302 W
Zone 4 5:30/km - 5:01/km	0,4 %	0:16	0,05 km	78 %	322 W
Zone 5 5:00/km - 4:31/km	0,0 %	-	-	-	-
Zone 6 4:30/km - 4:01/km	0,0 %	-	-	-	-
Zone 7 4:00/km - 3:31/km	0,0 %	-	-	-	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	0,2 %	0:10	0,02 km	237 W	8:47/km
Zone 2 < 140 bpm / 71 %HRmax	24,6 %	18:06	2,66 km	267 W	6:48/km
Zone 3 < 160 bpm / 82 %HRmax	75,1 %	55:12	8,43 km	280 W	6:33/km
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

276

W

avg. Power

3,03

W/kg

Specific power

279

W

xPower

1,01

Variability Index

0,84

Running Effectiveness

0,55

Efficiency Index

1,92

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,1 %	0:06	0,01 km	71 %	8:39/km
Zone 3 201 W - 300 W	88,3 %	1:04:54	9,72 km	73 %	6:41/km
Zone 4 301 W - 400 W	11,5 %	8:28	1,38 km	74 %	6:08/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

170

spm

Cadence (Running)

0,90

m

Stride length

12487

Total steps

Miscellaneous

24.11.2021

Date

12:11

Time of day

13

RPE

4

Subjective feeling

cloudy

Weather condition

8

°C

Temperature

6

°C

Dew Point

8

km/h

Wind speed

SW / 246

°

Wind direction

85

%

Humidity

1023

hpa

Pressure

5

°C

Wind chill factor

7

°C

Heat index

118 [33]

bpm

Recovery HR

Garmin Forerunner 735XT

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)		Performance condition
1.	3:45	0:11	136 bpm	-4 bpm =	132 bpm	±0
2.	5:53	0:10	141 bpm	+1 bpm =	142 bpm	±0
3.	52:54	2:36	146 bpm	-42 bpm =	104 bpm	+2
		2:57

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