Tempodauerlauf: Schneller 10er mit Ein- und Auslaufen

Overview

11,64

Distance

1:08:45

Time

1:09:05

Elapsed time

5:54

/km

Pace

328

avg. Power

154

bpm

avg. Heart rate

176

bpm

max. Heart rate

890

kcal

Energy

43,47

VO2max

112

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	0,44 km	3:00	6:48/km	-0:54/km
2.	1,01 km	6:00	5:57/km	-0:03/km
3.	1,01 km	6:04	6:02/km	-0:07/km
4.	1,02 km	5:56	5:50/km	+0:05/km
5.	1,00 km	5:48	5:47/km	+0:08/km
6.	1,01 km	5:55	5:50/km	+0:04/km
7.	1,00 km	5:50	5:51/km	+0:04/km
8.	1,00 km	5:52	5:52/km	+0:03/km
9.	1,01 km	5:42	5:39/km	+0:15/km
10.	1,00 km	5:34	5:34/km	+0:20/km
11.	1,02 km	5:31	5:25/km	+0:30/km
12.	0,07 km	0:27	6:26/km	-0:31/km
13.	1,02 km	6:53	6:44/km	-0:49/km
14.	0,03 km	0:13	7:28/km	-1:34/km
	Average (total)		5:54/km

Distance	Time	Pace	bpm	Power	elev.
0,84km	4:44	5:39/km	128bpm	320W	+7/-12
1,01km	5:54	5:49/km	148bpm	322W	+13/-9
1,00km	5:47	5:47/km	150bpm	330W	+1/-0
1,01km	5:40	5:37/km	152bpm	327W	+4/-10
1,00km	5:36	5:37/km	154bpm	338W	+9/-12
0,99km	5:38	5:43/km	157bpm	332W	+9/-5
1,02km	5:55	5:50/km	158bpm	329W	+13/-9
1,00km	5:35	5:34/km	163bpm	341W	+1/-0
1,00km	5:29	5:29/km	163bpm	336W	+0/-5
1,01km	5:28	5:27/km	165bpm	358W	+6/-10
0,99km	5:55	6:01/km	165bpm	324W	+8/-5
0,66km	4:22	6:38/km	144bpm	278W	+9/-8

Composite data

5:54

/km

avg. Pace

10,2

km/h

avg. Speed

5:45

/km

avg. GAP

12,39

Km-effort

0,88

Aerobic Efficiency

1,14 / 5:10

/km

VI / xPace

1,11 / 5:11

/km

VI / xGAP

43,47

Effective VO₂max

112

TRIMP

154

bpm

avg. Heart rate

176

bpm

max. Heart rate

890

kcal

Energy

+7,7

Pa:Hr

+10,3

Pw:Hr

+75/-79

Ascent/Descent

1,32

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	13,3 %	8:47	1,25 km	74 %	274 W
Zone 2 6:30/km - 6:01/km	18,4 %	12:09	2,04 km	77 %	317 W
Zone 3 6:00/km - 5:31/km	46,5 %	30:43	5,22 km	80 %	330 W
Zone 4 5:30/km - 5:01/km	14,0 %	9:16	1,76 km	82 %	351 W
Zone 5 5:00/km - 4:31/km	3,6 %	2:21	0,46 km	79 %	369 W
Zone 6 4:30/km - 4:01/km	1,2 %	0:47	0,18 km	79 %	368 W
Zone 7 4:00/km - 3:31/km	2,2 %	1:26	0,37 km	78 %	448 W
Zone 8 3:30/km - 3:01/km	0,6 %	0:23	0,09 km	82 %	446 W
Zone 9 3:00/km - …	0,3 %	0:11	0,26 km	76 %	626 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	0,0 %	-	-	-	-
Zone 2 < 140 bpm / 71 %HRmax	8,0 %	5:19	1,11 km	322 W	4:48/km
Zone 3 < 160 bpm / 82 %HRmax	58,7 %	38:47	6,64 km	321 W	5:50/km
Zone 4 < 180 bpm / 92 %HRmax	33,2 %	21:57	3,90 km	343 W	5:38/km
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

328

avg. Power

3,58

W/kg

Specific power

345

xPower

1,05

Variability Index

0,79

Running Effectiveness

0,52

Efficiency Index

2,13

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,1 %	0:05	0,16 km	83 %	0:31/km
Zone 2 101 W - 200 W	0,7 %	0:29	0,03 km	86 %	14:15/km
Zone 3 201 W - 300 W	18,4 %	12:11	1,88 km	73 %	6:28/km
Zone 4 301 W - 400 W	73,3 %	48:25	8,43 km	80 %	5:45/km
Zone 5 401 W - …	7,4 %	4:53	1,14 km	79 %	4:17/km

Course

Running Dynamics

174

spm

Cadence (Running)

0,97

Stride length

11963

Total steps

Miscellaneous

03.01.2022

Date

17:07

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

W / 249

Wind direction

Humidity

1007

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Notes:
Ein paar hundert Meter eingelaufen, dann beschleunigt. Ging erst etwas zäh los und auch allgemein wars nicht einfach. Dann rappelte sich das mehr und mehr und machte Freude.

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	0:00	1:35	bpm	+117 bpm =	117 bpm
2.	2:57	0:06	131 bpm	+3 bpm =	134 bpm
3.	8:51	0:07	151 bpm	+2 bpm =	153 bpm
4.	14:51	0:07	149 bpm	-2 bpm =	147 bpm
5.	20:34	0:09	150 bpm	+1 bpm =	151 bpm
6.	26:14	0:08	159 bpm	±0 bpm =	159 bpm
7.	32:07	0:08	152 bpm	±0 bpm =	152 bpm
8.	37:47	0:05	163 bpm	-3 bpm =	160 bpm
9.	43:33	0:08	161 bpm	+1 bpm =	162 bpm
10.	49:10	0:05	162 bpm	+4 bpm =	166 bpm
11.	54:38	0:07	167 bpm	±0 bpm =	167 bpm
12.	59:58	0:09	158 bpm	+1 bpm =	159 bpm
13.	1:00:19	0:08	149 bpm	-1 bpm =	148 bpm
		3:02