Dauerlauf: Langsame, große Runde bis Moabit und Mitte

Overview

20,09

Distance

2:15:26

Time

2:32:53

Elapsed time

6:44

/km

Pace

242

avg. Power

133

bpm

avg. Heart rate

156

bpm

max. Heart rate

1 364

kcal

Energy

44,76

VO2max

149

TRIMP

161

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,06 km	7:26	7:01/km	-0:16/km
2.	1,06 km	7:01	6:39/km	+0:06/km
3.	1,00 km	6:37	6:37/km	+0:08/km
4.	1,00 km	6:43	6:43/km	+0:01/km
5.	1,00 km	6:37	6:36/km	+0:09/km
6.	1,00 km	6:50	6:50/km	-0:06/km
7.	1,00 km	6:44	6:44/km	+0:01/km
8.	1,00 km	6:46	6:48/km	-0:03/km
9.	1,01 km	6:54	6:51/km	-0:06/km
10.	0,96 km	6:34	6:50/km	-0:05/km
11.	0,98 km	6:47	6:57/km	-0:12/km
12.	1,01 km	6:50	6:48/km	-0:04/km
13.	1,02 km	6:49	6:40/km	+0:04/km
14.	1,01 km	6:48	6:43/km	+0:02/km
15.	1,03 km	6:39	6:27/km	+0:18/km
16.	0,99 km	6:38	6:41/km	+0:03/km
17.	1,01 km	6:48	6:43/km	+0:01/km
18.	1,04 km	6:58	6:40/km	+0:04/km
19.	0,96 km	6:37	6:54/km	-0:10/km
20.	0,95 km	6:20	6:39/km	+0:06/km
	Average (total)		6:44/km

Distance	Time	Pace	bpm	Power	elev.
0,96km	13:10	13:44/km	102bpm	119W	+0/-14
0,97km	7:32	7:46/km	124bpm	226W	+8/-5
1,03km	7:26	7:32/km	127bpm	247W	+0/-9
0,99km	6:26	6:31/km	131bpm	279W	+11/-11
0,99km	6:35	6:37/km	135bpm	273W	+4/-4
1,02km	7:04	6:57/km	133bpm	263W	+6/-0
0,99km	7:11	7:17/km	131bpm	244W	+5/-9
1,01km	6:46	6:42/km	132bpm	268W	+2/-0
1,00km	7:10	7:09/km	134bpm	257W	+7/-8
0,99km	6:33	6:39/km	133bpm	280W	+16/-10
1,01km	6:44	6:39/km	137bpm	271W	+10/-12
0,99km	9:35	9:47/km	126bpm	179W	+8/-10
1,00km	7:56	7:58/km	132bpm	232W	+18/-11
1,00km	6:38	6:40/km	141bpm	275W	+10/-15
1,01km	6:48	6:44/km	140bpm	267W	+15/-13
1,00km	6:31	6:30/km	144bpm	276W	+10/-13
0,99km	6:37	6:38/km	146bpm	269W	+0/-5
1,01km	7:14	7:09/km	145bpm	261W	+9/-6
1,00km	7:05	7:04/km	144bpm	264W	+19/-11
0,99km	7:20	7:24/km	143bpm	248W	+8/-4
0,22km	1:31	6:57/km	144bpm	273W	+0/-0

Composite data

6:44

/km

avg. Pace

8,9

km/h

avg. Speed

7:26

/km

avg. GAP

21,70

Km-effort

0,79

Aerobic Efficiency

1,02 / 6:35

/km

VI / xPace

1,14 / 6:33

/km

VI / xGAP

44,76

Effective VO₂max

149

TRIMP

133

bpm

avg. Heart rate

156

bpm

max. Heart rate

1 364

kcal

Energy

+3,5

Pa:Hr

+4,5

Pw:Hr

+161/-175

Ascent/Descent

1,67

avg. Gradient

0,0

Climb Score

Percentage hilly

Halensee

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	73,4 %	1:50:03	13,20 km	67 %	224 W
Zone 2 6:30/km - 6:01/km	17,0 %	25:27	4,08 km	70 %	286 W
Zone 3 6:00/km - 5:31/km	4,3 %	6:31	1,10 km	68 %	293 W
Zone 4 5:30/km - 5:01/km	1,7 %	2:37	0,50 km	70 %	288 W
Zone 5 5:00/km - 4:31/km	1,4 %	2:08	0,44 km	69 %	323 W
Zone 6 4:30/km - 4:01/km	1,2 %	1:52	0,53 km	70 %	331 W
Zone 7 4:00/km - 3:31/km	0,7 %	1:00	0,33 km	69 %	373 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:08	0,03 km	71 %	377 W
Zone 9 3:00/km - …	0,1 %	0:06	0,02 km	66 %	234 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	4,1 %	6:08	0,07 km	23 W	89:07/km
Zone 2 < 140 bpm / 71 %HRmax	69,0 %	1:43:26	14,15 km	244 W	7:19/km
Zone 3 < 160 bpm / 82 %HRmax	26,9 %	40:18	6,00 km	272 W	6:43/km
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

242

avg. Power

2,69

W/kg

Specific power

280

xPower

1,16

Variability Index

0,92

Running Effectiveness

0,61

Efficiency Index

1,82

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	9,5 %	14:12	0,42 km	55 %	33:36/km
Zone 2 101 W - 200 W	8,1 %	12:09	1,13 km	65 %	10:47/km
Zone 3 201 W - 300 W	70,0 %	1:44:55	15,66 km	69 %	6:42/km
Zone 4 301 W - 400 W	10,8 %	16:07	2,57 km	70 %	6:17/km
Zone 5 401 W - …	1,7 %	2:29	0,44 km	70 %	5:36/km

Course

Running Dynamics

172

spm

Cadence (Running)

0,86

Stride length

23295

Total steps

Miscellaneous

30.12.2021

Date

12:48

Time of day

RPE

Subjective feeling

rainy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 240

Wind direction

Humidity

1012

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Asics Cumulus 22

Schuhe

Notes:
Sehr ekliges nasskaltes Wetter hat heute die Freude getrübt. Körperlich lief es lange sehr angenehm, dann wurde es schwer und mir wurde kalt.

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	0:00	0:23	bpm	+103 bpm =	103 bpm
2.	14:09	0:09	124 bpm	+2 bpm =	126 bpm
3.	22:24	0:10	122 bpm	+3 bpm =	125 bpm
4.	29:23	0:08	129 bpm	+2 bpm =	131 bpm
5.	36:00	0:08	135 bpm	+2 bpm =	137 bpm
6.	42:35	0:09	132 bpm	-1 bpm =	131 bpm
7.	49:39	0:09	133 bpm	-1 bpm =	132 bpm
8.	56:52	0:09	133 bpm	-2 bpm =	131 bpm
9.	1:03:32	0:09	136 bpm	-1 bpm =	135 bpm
10.	1:10:42	0:08	130 bpm	+1 bpm =	131 bpm
11.	1:17:12	0:09	134 bpm	+1 bpm =	135 bpm
12.	1:23:51	0:06	127 bpm	+4 bpm =	131 bpm
13.	1:33:36	0:09	140 bpm	+1 bpm =	141 bpm
14.	1:41:46	0:10	141 bpm	-1 bpm =	140 bpm
15.	1:48:25	0:08	142 bpm	-1 bpm =	141 bpm
16.	1:55:23	0:04	141 bpm	+3 bpm =	144 bpm
17.	2:01:51	0:09	144 bpm	-1 bpm =	143 bpm
18.	2:08:32	0:09	148 bpm	-1 bpm =	147 bpm
19.	2:16:01	0:07	146 bpm	+1 bpm =	147 bpm
20.	2:22:51	0:08	149 bpm	-2 bpm =	147 bpm
		3:01