Langer Lauf: Langer Lauf 32k

Overview

32,37

Distance

3:21:18

Time

3:25:12

Elapsed time

6:13

/km

Pace

140

bpm

avg. Heart rate

160

bpm

max. Heart rate

2 054

kcal

Energy

39,19

VO2max

390

TRIMP

228

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:06	6:06/km	+0:07/km
2.	0,66 km	3:54	5:57/km	+0:17/km
3.	1,00 km	5:54	5:54/km	+0:19/km
4.	1,00 km	5:33	5:33/km	+0:40/km
5.	1,00 km	6:16	6:16/km	-0:03/km
6.	1,00 km	5:15	5:15/km	+0:58/km
7.	1,00 km	5:47	5:47/km	+0:26/km
8.	1,00 km	5:38	5:38/km	+0:35/km
9.	1,00 km	5:30	5:30/km	+0:43/km
10.	1,00 km	5:40	5:40/km	+0:33/km
11.	1,00 km	5:43	5:43/km	+0:30/km
12.	1,00 km	6:18	6:18/km	-0:05/km
13.	1,00 km	5:46	5:46/km	+0:27/km
14.	1,00 km	5:45	5:45/km	+0:28/km
15.	1,00 km	5:58	5:58/km	+0:15/km
16.	1,00 km	5:45	5:45/km	+0:28/km
17.	1,00 km	5:53	5:53/km	+0:20/km
18.	1,00 km	5:53	5:53/km	+0:20/km
19.	1,00 km	6:55	6:55/km	-0:42/km
20.	1,00 km	6:14	6:14/km	-0:01/km
21.	1,00 km	6:02	6:02/km	+0:11/km
22.	1,00 km	6:55	6:55/km	-0:42/km
23.	1,00 km	5:59	5:59/km	+0:14/km
24.	1,00 km	6:16	6:16/km	-0:03/km
25.	1,00 km	6:22	6:22/km	-0:09/km
26.	1,00 km	6:47	6:47/km	-0:34/km
27.	1,00 km	6:16	6:16/km	-0:03/km
28.	1,00 km	6:36	6:36/km	-0:23/km
29.	1,00 km	6:54	6:54/km	-0:41/km
30.	1,00 km	7:47	7:47/km	-1:34/km
31.	1,00 km	6:25	6:25/km	-0:12/km
32.	1,00 km	7:43	7:43/km	-1:30/km
33.	0,64 km	5:00	7:52/km	-1:38/km
34.	0,08 km	0:40	8:26/km	-2:13/km
	Average (total)		6:13/km

Distance	Time	Pace	bpm	elev.
1,00km	6:05	6:06/km	117bpm	+10/-0
0,99km	5:59	6:04/km	139bpm	+2/-0
1,01km	5:51	5:46/km	144bpm	+4/-5
1,00km	5:20	5:21/km	142bpm	+2/-24
1,00km	6:21	6:22/km	147bpm	+32/-0
1,00km	5:18	5:19/km	147bpm	+1/-34
1,00km	5:56	5:56/km	150bpm	+15/-0
1,01km	5:23	5:19/km	145bpm	+9/-38
1,00km	5:34	5:34/km	150bpm	+0/-4
0,98km	5:43	5:49/km	147bpm	+4/-1
1,01km	6:03	6:01/km	145bpm	+4/-0
0,99km	5:47	5:51/km	143bpm	+9/-11
1,01km	5:52	5:48/km	146bpm	+0/-0
1,00km	5:45	5:44/km	143bpm	+3/-0
1,00km	5:57	5:54/km	143bpm	+0/-1
0,98km	5:43	5:49/km	144bpm	+5/-0
1,02km	5:59	5:53/km	140bpm	+2/-6
0,99km	5:47	5:51/km	143bpm	+1/-0
1,00km	7:24	7:26/km	137bpm	+27/-1
1,01km	5:42	5:38/km	138bpm	+8/-19
1,01km	6:15	6:12/km	138bpm	+8/-13
0,99km	6:50	6:54/km	134bpm	+0/-14
1,00km	6:01	6:01/km	140bpm	+0/-3
1,00km	6:24	6:23/km	140bpm	+1/-0
1,00km	6:19	6:19/km	141bpm	+2/-0
1,01km	6:56	6:54/km	139bpm	+24/-0
0,99km	6:08	6:13/km	139bpm	+0/-23
1,02km	6:51	6:43/km	135bpm	+0/-2
0,99km	7:07	7:11/km	136bpm	+11/-0
1,01km	7:28	7:24/km	136bpm	+10/-10
1,00km	6:44	6:47/km	134bpm	+0/-18
0,99km	7:41	7:44/km	136bpm	+22/-2
0,38km	3:05	8:03/km	128bpm	+0/-6

Heart rate data

140

bpm

avg. Heart rate

160

bpm

max. Heart rate

2 054

kcal

Energy

390

TRIMP

+8,4

Pa:Hr

72,4

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Aufwärmen < 99 bpm / 57 %HRmax	0,7 %	1:22	0,23 km	-	5:59/km
Regeneration R < 106 bpm / 61 %HRmax	0,0 %	0:01	0,00 km	-	5:56/km
GA 1 < 133 bpm / 76 %HRmax	11,4 %	22:51	3,33 km	-	6:52/km
GA 2 < 151 bpm / 87 %HRmax	85,4 %	2:51:57	27,99 km	-	6:09/km
E + S ≥ 152 bpm / 87 %HRmax	2,5 %	5:07	0,82 km	-	6:13/km

Pace data

6:13

/km

avg. Pace

9,6

km/h

avg. Speed

6:11

/km

avg. GAP

39,19

Effective VO₂max

1,03 / 6:01

/km

VI / xPace

1,03 / 6:01

/km

VI / xGAP

0,90

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	31,6 %	1:03:32	8,49 km	79 %	-
Zone 2 6:30/km - 6:01/km	23,4 %	47:02	7,54 km	80 %	-
Zone 3 6:00/km - 5:31/km	28,4 %	57:15	9,90 km	82 %	-
Zone 4 5:30/km - 5:01/km	13,8 %	27:48	5,22 km	82 %	-
Zone 5 5:00/km - 4:31/km	2,4 %	4:47	1,00 km	82 %	-
Zone 6 4:30/km - 4:01/km	0,4 %	0:44	0,17 km	82 %	-
Zone 7 4:00/km - 3:31/km	0,1 %	0:08	0,04 km	83 %	-
Zone 8 3:30/km - 3:01/km	0,0 %	0:02	0,01 km	83 %	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Course and elevation data

32,37

Distance

+228/-228

Ascent/Descent

0,5

Climb Score

Percentage hilly

0,95

Uphill Efficiency

1,01

Downhill Efficiency

213

Vm/h

VAM

1,41

avg. Gradient

34,65

Km-effort

Alte Ziegelei - Emershofen - Riedhof - TV Bellenberg - Bellenberg - Biberau - Au - Kloster Brandenburg - Gerthof - Dietenheim - Dornweiler - Illertissen - Tannengarten - Gaißmayer - Unteres Ried - Pferde Wöhr - Langmähder - Tiefenbach - Lachäcker - Errach

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

164

spm

Cadence (Running)

0,98

Stride length

33013

Total steps

Miscellaneous

06.03.2016

Date

11:03

Time of day

fair

Weather condition

°C

Temperature

-2

°C

Dew Point

km/h

Wind speed

SW / 228

Wind direction

Humidity

941

hpa

Pressure

-5

°C

Wind chill factor

°C

Heat index

#Trainingsplan Maratona di Roma 2016

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	17:18	1:00	145 bpm	-22 bpm =	123 bpm
2.	27:16	1:37	144 bpm	-16 bpm =	128 bpm
3.	1:02:56	0:05	146 bpm	-6 bpm =	140 bpm
4.	1:04:15	0:04	140 bpm	-6 bpm =	134 bpm
5.	1:55:13	0:40	142 bpm	-24 bpm =	118 bpm
6.	2:55:07	0:03	135 bpm	-5 bpm =	130 bpm
7.	3:20:38	0:25	128 bpm	+1 bpm =	129 bpm
		3:54