Steigerungslauf: Dauerlauf 70', Steigerungen

Overview

12,91

Distance

1:20:09

Time

1:22:12

Elapsed time

6:13

/km

Pace

137

bpm

avg. Heart rate

163

bpm

max. Heart rate

1 014

kcal

Energy

40,51

VO2max

144

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	7:02	7:02/km	-0:48/km
2.	0,41 km	2:58	7:10/km	-0:56/km
3.	1,00 km	6:30	6:30/km	-0:16/km
4.	1,00 km	6:00	6:00/km	+0:14/km
5.	1,00 km	5:49	5:49/km	+0:25/km
6.	1,00 km	5:59	5:59/km	+0:15/km
7.	1,00 km	6:06	6:06/km	+0:08/km
8.	0,78 km	4:36	5:54/km	+0:20/km
9.	0,10 km	0:28	4:40/km	+1:34/km
10.	0,20 km	1:06	5:30/km	+0:44/km
11.	0,10 km	0:29	4:50/km	+1:24/km
12.	0,20 km	1:15	6:15/km	-0:01/km
13.	0,10 km	0:27	4:30/km	+1:44/km
14.	0,20 km	1:15	6:15/km	-0:01/km
15.	0,10 km	0:28	4:40/km	+1:34/km
16.	0,20 km	1:10	5:50/km	+0:24/km
17.	0,10 km	0:28	4:40/km	+1:34/km
18.	0,20 km	1:19	6:35/km	-0:21/km
19.	1,00 km	6:03	6:03/km	+0:11/km
20.	1,00 km	6:09	6:09/km	+0:05/km
21.	1,00 km	6:00	6:00/km	+0:14/km
22.	0,97 km	6:47	7:01/km	-0:48/km
23.	0,25 km	2:00	7:58/km	-1:44/km
	Average (total)		6:14/km

Distance	Time	Pace	bpm	elev.
1,00km	7:00	7:01/km	119bpm	+5/-10
0,98km	6:56	7:03/km	130bpm	+27/-18
1,01km	6:04	5:59/km	138bpm	+9/-15
0,99km	5:47	5:49/km	136bpm	+8/-29
1,00km	6:01	6:01/km	138bpm	+6/-22
1,00km	5:48	5:48/km	142bpm	+0/-9
1,01km	5:48	5:45/km	137bpm	+0/-2
0,99km	5:34	5:34/km	144bpm	+5/-4
1,01km	5:55	5:50/km	145bpm	+4/-1
1,01km	6:08	6:06/km	141bpm	+5/-2
0,99km	6:06	6:11/km	140bpm	+0/-1
1,00km	6:06	6:04/km	137bpm	+7/-0
0,93km	6:56	7:33/km	139bpm	+36/-2

Heart rate data

137

bpm

avg. Heart rate

163

bpm

max. Heart rate

1 014

kcal

Energy

144

TRIMP

-0,4

Pa:Hr

64,0

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Aufwärmen < 99 bpm / 57 %HRmax	0,7 %	0:33	0,08 km	-	7:15/km
Regeneration R < 106 bpm / 61 %HRmax	0,7 %	0:32	0,08 km	-	6:56/km
GA 1 < 133 bpm / 76 %HRmax	20,6 %	16:31	2,55 km	-	6:29/km
GA 2 < 151 bpm / 87 %HRmax	74,1 %	59:22	9,65 km	-	6:09/km
E + S ≥ 152 bpm / 87 %HRmax	4,0 %	3:11	0,56 km	-	5:40/km

Pace data

6:13

/km

avg. Pace

9,7

km/h

avg. Speed

6:10

/km

avg. GAP

40,51

Effective VO₂max

1,05 / 5:54

/km

VI / xPace

1,05 / 5:53

/km

VI / xGAP

0,93

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	35,1 %	28:08	3,79 km	77 %	-
Zone 2 6:30/km - 6:01/km	19,4 %	15:34	2,50 km	80 %	-
Zone 3 6:00/km - 5:31/km	32,4 %	25:58	4,48 km	80 %	-
Zone 4 5:30/km - 5:01/km	8,7 %	6:56	1,30 km	78 %	-
Zone 5 5:00/km - 4:31/km	2,3 %	1:53	0,40 km	78 %	-
Zone 6 4:30/km - 4:01/km	0,9 %	0:45	0,18 km	82 %	-
Zone 7 4:00/km - 3:31/km	1,0 %	0:46	0,21 km	87 %	-
Zone 8 3:30/km - 3:01/km	0,2 %	0:09	0,04 km	88 %	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Course and elevation data

12,91

Distance

+99/-97

Ascent/Descent

0,7

Climb Score

Percentage hilly

1,03

Uphill Efficiency

0,99

Downhill Efficiency

1,52

avg. Gradient

13,90

Km-effort

Wasenblick - Lichtenberg - Buchenberg - Hangelberg - Wullenstetten - Scharfes Eck - Baggersee - FKK-Strand - Wochenau - Illerzell - Kellerbau - Recyclinghof - Bruckhalde

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

160

spm

Cadence (Running)

1,01

Stride length

12824

Total steps

Miscellaneous

02.03.2016

Date

09:09

Time of day

rainy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 238

Wind direction

Humidity

945

hpa

Pressure

-3

°C

Wind chill factor

°C

Heat index

#Trainingsplan Maratona di Roma 2016

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	38:50	0:05	139 bpm	-7 bpm =	132 bpm
2.	38:54	0:05	132 bpm	-7 bpm =	125 bpm
3.	38:56	0:20	125 bpm	-15 bpm =	110 bpm
4.	40:17	0:44	139 bpm	-21 bpm =	118 bpm
5.	44:43	0:49	141 bpm	-23 bpm =	118 bpm
		2:03