Langer Lauf: Langer Lauf 34k

Overview

33,97

Distance

3:48:50

Time

3:50:05

Elapsed time

6:44

/km

Pace

136

bpm

avg. Heart rate

161

bpm

max. Heart rate

2 360

kcal

Energy

36,99

VO2max

394

TRIMP

208

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:41	6:41/km	+0:05/km
2.	0,48 km	3:19	6:55/km	-0:08/km
3.	1,00 km	7:24	7:24/km	-0:38/km
4.	1,00 km	6:33	6:33/km	+0:13/km
5.	1,00 km	5:53	5:53/km	+0:53/km
6.	1,00 km	6:25	6:25/km	+0:21/km
7.	1,00 km	6:09	6:09/km	+0:37/km
8.	1,00 km	6:14	6:14/km	+0:32/km
9.	1,00 km	6:55	6:55/km	-0:09/km
10.	1,00 km	6:16	6:16/km	+0:30/km
11.	1,00 km	6:21	6:21/km	+0:25/km
12.	1,00 km	6:15	6:15/km	+0:31/km
13.	1,00 km	6:15	6:15/km	+0:31/km
14.	1,00 km	6:38	6:38/km	+0:08/km
15.	1,00 km	6:38	6:38/km	+0:08/km
16.	1,00 km	6:44	6:44/km	+0:02/km
17.	1,00 km	6:41	6:41/km	+0:05/km
18.	1,00 km	6:23	6:23/km	+0:23/km
19.	1,00 km	6:31	6:31/km	+0:15/km
20.	1,00 km	6:44	6:44/km	+0:02/km
21.	1,00 km	6:30	6:30/km	+0:16/km
22.	1,00 km	6:37	6:37/km	+0:09/km
23.	1,00 km	7:07	7:07/km	-0:21/km
24.	1,00 km	8:14	8:14/km	-1:28/km
25.	1,00 km	6:51	6:51/km	-0:05/km
26.	1,00 km	7:11	7:11/km	-0:25/km
27.	1,00 km	7:39	7:39/km	-0:53/km
28.	1,00 km	7:05	7:05/km	-0:19/km
29.	1,00 km	7:09	7:09/km	-0:23/km
30.	1,00 km	6:52	6:52/km	-0:06/km
31.	1,00 km	6:46	6:46/km	+0:00/km
32.	1,00 km	6:58	6:58/km	-0:12/km
33.	1,00 km	7:06	7:06/km	-0:20/km
34.	1,00 km	7:17	7:17/km	-0:31/km
35.	0,00 km	0:02	33:20/km	-26:34/km
36.	0,49 km	3:40	7:28/km	-0:42/km
	Average (total)		6:46/km

Distance	Time	Pace	bpm	elev.
0,99km	6:39	6:41/km	119bpm	+4/-9
1,00km	7:16	7:17/km	134bpm	+27/-18
1,00km	6:51	6:50/km	132bpm	+13/-18
0,98km	6:12	6:16/km	131bpm	+5/-29
1,01km	6:19	6:17/km	133bpm	+4/-17
1,00km	6:04	6:03/km	135bpm	+0/-9
1,00km	6:17	6:18/km	135bpm	+0/-1
1,00km	6:13	6:13/km	134bpm	+0/-0
0,99km	6:38	6:45/km	129bpm	+0/-4
1,01km	6:18	6:16/km	133bpm	+0/-3
1,01km	6:25	6:20/km	134bpm	+1/-0
0,98km	6:07	6:14/km	138bpm	+9/-11
1,00km	6:20	6:19/km	137bpm	+1/-4
1,01km	7:03	7:00/km	135bpm	+10/-1
1,00km	6:25	6:25/km	133bpm	+0/-7
1,00km	6:43	6:44/km	133bpm	+7/-0
0,99km	6:29	6:33/km	132bpm	+0/-10
1,02km	6:43	6:37/km	136bpm	+12/-0
1,00km	6:26	6:25/km	136bpm	+0/-18
1,00km	6:41	6:43/km	137bpm	+1/-4
1,00km	6:30	6:28/km	139bpm	+4/-0
1,00km	6:40	6:41/km	139bpm	+0/-0
0,98km	7:51	8:00/km	135bpm	+23/-9
1,00km	6:46	6:46/km	135bpm	+26/-37
1,02km	7:12	7:05/km	137bpm	+7/-0
0,99km	7:50	7:56/km	138bpm	+27/-0
1,01km	6:53	6:49/km	143bpm	+5/-0
0,98km	7:01	7:09/km	139bpm	+3/-0
1,00km	7:04	7:03/km	139bpm	+4/-0
1,02km	6:53	6:47/km	143bpm	+10/-0
0,99km	6:37	6:41/km	144bpm	+2/-5
1,00km	6:57	6:56/km	144bpm	+9/-0
1,00km	7:04	7:01/km	143bpm	+1/-6
0,98km	7:23	7:28/km	142bpm	+0/-3

Heart rate data

136

bpm

avg. Heart rate

161

bpm

max. Heart rate

2 360

kcal

Energy

394

TRIMP

+9,5

Pa:Hr

54,7

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Aufwärmen < 99 bpm / 57 %HRmax	0,2 %	0:30	0,08 km	-	6:31/km
Regeneration R < 106 bpm / 61 %HRmax	0,0 %	0:02	0,01 km	-	6:10/km
GA 1 < 133 bpm / 76 %HRmax	26,1 %	59:40	9,05 km	-	6:35/km
GA 2 < 151 bpm / 87 %HRmax	73,5 %	2:48:10	24,77 km	-	6:47/km
E + S ≥ 152 bpm / 87 %HRmax	0,2 %	0:28	0,07 km	-	7:10/km

Pace data

6:44

/km

avg. Pace

8,9

km/h

avg. Speed

6:42

/km

avg. GAP

36,99

Effective VO₂max

1,02 / 6:37

/km

VI / xPace

1,01 / 6:36

/km

VI / xGAP

0,86

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	55,6 %	2:07:20	17,42 km	79 %	-
Zone 2 6:30/km - 6:01/km	35,0 %	1:20:01	12,77 km	78 %	-
Zone 3 6:00/km - 5:31/km	8,0 %	18:20	3,15 km	78 %	-
Zone 4 5:30/km - 5:01/km	1,1 %	2:35	0,48 km	77 %	-
Zone 5 5:00/km - 4:31/km	0,2 %	0:26	0,13 km	76 %	-
Zone 6 4:30/km - 4:01/km	0,1 %	0:08	0,03 km	76 %	-
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 %	-	-	-	-

Course and elevation data

33,97

Distance

+208/-208

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,88

Uphill Efficiency

1,03

Downhill Efficiency

220

Vm/h

VAM

1,22

avg. Gradient

36,05

Km-effort

Wasenblick - Lichtenberg - Buchenberg - Hangelberg - RSV Wullenstetten - Wullenstetten - Stadtpark - In der Lache - Gerlenhofen - Werzlen - Plessenteich - Am Schneebrückle - Finningen - Steinheim - Holzheim - Neuhausen - Neubronn - Tiefenbach II - Holzschwang - Hittistetten - Bahnhof Witzighausen - Witzighausen - Amann

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

160

spm

Cadence (Running)

0,93

Stride length

36613

Total steps

Miscellaneous

26.03.2016

Date

09:41

Time of day

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SE / 150

Wind direction

Humidity

1012

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#Trainingsplan Maratona di Roma 2016

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	54:23	0:07	126 bpm	-7 bpm =	119 bpm
2.	54:29	0:05	111 bpm	-2 bpm =	109 bpm
3.	2:27:49	0:13	140 bpm	-6 bpm =	134 bpm
4.	2:28:29	0:25	134 bpm	-13 bpm =	121 bpm
5.	2:29:02	0:02	115 bpm	+4 bpm =	119 bpm
6.	3:17:24	0:11	143 bpm	±0 bpm =	143 bpm
7.	3:25:49	0:01	150 bpm	-6 bpm =	144 bpm
8.	3:30:56	0:11	144 bpm	-1 bpm =	143 bpm
		1:15