Laufen: Lichtenau Laufen

Overview

41,92

Distance

3:15:21

Time

3:38:03

Elapsed time

4:40

/km

Pace

309

avg. Power

149

bpm

avg. Heart rate

176

bpm

max. Heart rate

1 932

kcal

Energy

58,54

VO2max

347

TRIMP

333

Elevation

Composite data

4:40

/km

avg. Pace

12,9

km/h

avg. Speed

4:40

/km

avg. GAP

45,25

Km-effort

1,13

Aerobic Efficiency

1,04 / 4:29

/km

VI / xPace

1,03 / 4:32

/km

VI / xGAP

58,54

Effective VO₂max

347

TRIMP

149

bpm

avg. Heart rate

176

bpm

max. Heart rate

1 932

kcal

Energy

4.1

Training Effect

-2,2

Pa:Hr

-4,9

Pw:Hr

Zone		Time	Distance	Heart rate	Power
Active Recovery … - 5:00/km	25,9 %	50:38	8,62 km	76 %	263 W
Entspannt 4:59/km - 4:20/km	43,0 %	1:24:05	18,20 km	78 %	312 W
Dauer 4:19/km - 4:05/km	17,1 %	33:25	7,95 km	80 %	332 W
Tempo 4:04/km - 3:45/km	11,0 %	21:29	5,47 km	80 %	344 W
Threshold 3:44/km - 3:30/km	1,9 %	3:41	1,02 km	79 %	379 W
VO2 Max 3:29/km - 3:15/km	0,7 %	1:26	0,42 km	84 %	411 W
Anaerobic 3:14/km - …	0,3 %	0:39	0,24 km	88 %	501 W

Zone		Time	Distance	Power	Pace
Endurance < 128 bpm / 67 %HRmax	3,6 %	7:00	1,20 km	255 W	5:50/km
Moderate < 145 bpm / 76 %HRmax	28,5 %	55:44	11,71 km	284 W	4:46/km
Dauer < 156 bpm / 82 %HRmax	46,6 %	1:31:04	19,32 km	312 W	4:43/km
Threshold < 175 bpm / 92 %HRmax	21,2 %	41:23	9,62 km	343 W	4:18/km
Vo2Max ≥ 176 bpm / 92 %HRmax	0,1 %	0:12	0,07 km	431 W	2:57/km

Power data

309

avg. Power

4,61

W/kg

Specific power

321

xPower

1,04

Variability Index

0,78

Running Effectiveness

0,69

Efficiency Index

2,07

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,1 %	0:10	0,01 km	75 %	12:07/km
Zone 2 101 W - 200 W	2,3 %	4:27	0,51 km	72 %	8:48/km
Zone 3 201 W - 300 W	37,1 %	1:12:31	14,18 km	75 %	5:07/km
Zone 4 301 W - 400 W	58,5 %	1:54:21	26,08 km	80 %	4:23/km
Zone 5 401 W - …	2,0 %	3:54	1,14 km	82 %	3:25/km

Elevation data

41,92

Distance

+333/-455

Ascent/Descent

1,4

Climb Score

Percentage hilly

0,91

Uphill Efficiency

1,04

Downhill Efficiency

655

Vm/h

VAM

1,88

avg. Gradient

45,25

Km-effort

Lichtenau

Course

Climb Score view

Elevation data were corrected.

Laps

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:49	4:53/km	146bpm	305W	+3/-5
1,01km	4:23	4:19/km	159bpm	328W	+19/-18
0,99km	4:40	4:43/km	151bpm	310W	+10/-10
1,02km	4:42	4:38/km	153bpm	327W	+10/-0
0,98km	4:45	4:51/km	151bpm	317W	+11/-2
1,00km	5:13	5:13/km	148bpm	298W	+26/-5
1,00km	5:04	5:02/km	147bpm	311W	+26/-0
1,01km	4:29	4:27/km	147bpm	306W	+0/-27
1,01km	5:30	5:28/km	149bpm	291W	+29/-0
1,00km	5:13	5:16/km	141bpm	265W	+0/-9
1,00km	5:46	5:46/km	132bpm	231W	+2/-6
1,00km	5:54	5:54/km	135bpm	258W	+31/-9
0,99km	4:49	4:51/km	130bpm	267W	+0/-27
1,01km	4:25	4:23/km	141bpm	295W	+0/-30
0,99km	4:22	4:25/km	142bpm	306W	+0/-15
1,02km	4:38	4:33/km	143bpm	288W	+0/-18
0,99km	4:41	4:45/km	142bpm	279W	+9/-22
0,99km	4:31	4:32/km	137bpm	297W	+1/-25
1,01km	4:37	4:35/km	147bpm	308W	+2/-5
1,00km	5:03	5:03/km	150bpm	322W	+21/-2
1,00km	5:27	5:28/km	144bpm	299W	+53/-9
1,01km	4:14	4:12/km	141bpm	278W	+0/-67
0,98km	4:21	4:26/km	145bpm	309W	+6/-19
1,00km	4:02	4:02/km	156bpm	336W	+0/-16
1,00km	4:10	4:10/km	148bpm	298W	+0/-41
1,00km	4:24	4:23/km	153bpm	323W	+0/-8
1,00km	4:20	4:19/km	156bpm	348W	+18/-12
1,01km	5:36	5:36/km	146bpm	265W	+21/-9
1,00km	4:04	4:04/km	156bpm	341W	+0/-11
1,00km	3:34	3:35/km	166bpm	380W	+0/-28
0,99km	4:06	4:08/km	158bpm	348W	+0/-10
1,00km	4:10	4:11/km	158bpm	357W	+0/-1
1,02km	4:19	4:14/km	159bpm	354W	+6/-0
1,00km	4:32	4:32/km	155bpm	320W	+2/-6
1,00km	4:22	4:23/km	158bpm	347W	+5/-0
0,99km	4:19	4:21/km	161bpm	353W	+6/-0
1,00km	4:47	4:49/km	155bpm	314W	+8/-0
1,01km	4:29	4:25/km	153bpm	334W	+0/-3
1,00km	4:27	4:26/km	157bpm	355W	+19/-0
0,99km	4:38	4:41/km	154bpm	317W	+7/-5
1,00km	4:39	4:39/km	155bpm	308W	+4/-6
0,94km	4:49	5:09/km	152bpm	285W	+5/-0

Running Dynamics

166

spm

Cadence (Running)

1,29

Stride length

32428

Total steps

Miscellaneous

25.12.2021

Date

09:06

Time of day

cloudy

Weather condition

-3

°C

Temperature

-6

°C

Dew Point

km/h

Wind speed

E / 88

Wind direction

Humidity

1011

hpa

Pressure

-10

°C

Wind chill factor

-5

°C

Heat index

Garmin Forerunner 235

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	30:32	0:08	153 bpm	-4 bpm =	149 bpm
2.	42:24	0:57	153 bpm	-35 bpm =	118 bpm
3.	43:20	0:04	142 bpm	-2 bpm =	140 bpm
4.	46:09	0:21	142 bpm	-12 bpm =	130 bpm
5.	49:42	0:40	146 bpm	-26 bpm =	120 bpm
6.	51:19	0:18	124 bpm	-4 bpm =	120 bpm
7.	52:24	0:14	139 bpm	-14 bpm =	125 bpm
8.	54:34	0:08	130 bpm	-6 bpm =	124 bpm
9.	56:22	1:15	138 bpm	-33 bpm =	105 bpm
10.	59:41	4:08	148 bpm	-48 bpm =	100 bpm
11.	59:55	0:09	114 bpm	-5 bpm =	109 bpm
12.	1:00:23	2:03	128 bpm	-23 bpm =	105 bpm
13.	1:04:41	1:32	134 bpm	-37 bpm =	97 bpm
14.	1:24:18	1:31	139 bpm	-39 bpm =	100 bpm
15.	1:40:35	5:33	156 bpm	-49 bpm =	107 bpm
16.	1:57:17	0:48	153 bpm	-28 bpm =	125 bpm
17.	2:11:55	1:08	158 bpm	-33 bpm =	125 bpm
18.	2:12:22	0:32	132 bpm	-11 bpm =	121 bpm
19.	2:52:16	1:11	154 bpm	-31 bpm =	123 bpm
		22:40