Dauerlauf: Lauf durch die City bis Kreuzberg und zurück

Overview

20,22

Distance

2:14:34

Time

2:31:37

Elapsed time

6:39

/km

Pace

241

avg. Power

123

bpm

avg. Heart rate

139

bpm

max. Heart rate

1 176

kcal

Energy

49,84

VO2max

141

TRIMP

152

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,02 km	7:03	6:54/km	-0:15/km
2.	1,02 km	6:40	6:33/km	+0:07/km
3.	1,00 km	6:39	6:41/km	-0:01/km
4.	1,02 km	6:30	6:24/km	+0:16/km
5.	1,01 km	6:43	6:39/km	+0:01/km
6.	1,01 km	6:42	6:40/km	-0:01/km
7.	1,01 km	6:33	6:31/km	+0:08/km
8.	1,01 km	6:38	6:33/km	+0:06/km
9.	1,02 km	6:41	6:33/km	+0:06/km
10.	1,02 km	6:33	6:24/km	+0:15/km
11.	1,01 km	6:37	6:35/km	+0:04/km
12.	1,02 km	7:00	6:51/km	-0:12/km
13.	0,99 km	6:28	6:34/km	+0:06/km
14.	1,02 km	6:52	6:43/km	-0:04/km
15.	0,98 km	6:34	6:44/km	-0:04/km
16.	0,99 km	6:47	6:50/km	-0:11/km
17.	0,96 km	6:34	6:50/km	-0:11/km
18.	1,09 km	7:15	6:38/km	+0:01/km
19.	1,01 km	6:54	6:49/km	-0:09/km
20.	0,99 km	6:42	6:46/km	-0:06/km
21.	0,03 km	0:09	5:33/km	+1:06/km
	Average (total)		6:39/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	7:06	7:00/km	111bpm	249W	+11/-7
0,99km	7:21	7:25/km	113bpm	236W	+13/-26
1,01km	6:43	6:39/km	123bpm	267W	+6/-11
0,99km	7:32	7:35/km	119bpm	240W	+9/-12
1,01km	6:48	6:46/km	121bpm	264W	+8/-0
0,99km	6:55	7:00/km	124bpm	254W	+2/-9
1,01km	6:52	6:46/km	129bpm	273W	+5/-0
1,00km	7:23	7:23/km	127bpm	239W	+6/-9
0,99km	7:22	7:27/km	123bpm	240W	+1/-0
1,00km	7:56	7:57/km	125bpm	227W	+5/-9
1,00km	7:14	7:16/km	125bpm	249W	+14/-5
1,01km	9:53	9:49/km	114bpm	180W	+10/-17
1,00km	7:05	7:05/km	125bpm	243W	+4/-6
0,98km	9:38	9:51/km	115bpm	181W	+0/-3
1,02km	7:28	7:26/km	127bpm	247W	+4/-4
0,99km	6:43	6:51/km	129bpm	279W	+17/-4
1,02km	6:41	6:37/km	130bpm	275W	+2/-6
0,99km	8:32	8:37/km	124bpm	202W	+12/-14
0,99km	7:07	7:08/km	127bpm	253W	+7/-0
1,01km	6:31	6:31/km	133bpm	283W	+8/-16
0,32km	2:05	6:35/km	136bpm	309W	+13/-0

Composite data

6:39

/km

avg. Pace

9,0

km/h

avg. Speed

7:26

/km

avg. GAP

21,74

Km-effort

0,86

Aerobic Efficiency

0,99 / 6:42

/km

VI / xPace

1,11 / 6:41

/km

VI / xGAP

49,84

Effective VO₂max

141

TRIMP

123

bpm

avg. Heart rate

139

bpm

max. Heart rate

1 176

kcal

Energy

+7,7

Pa:Hr

-4,9

Pw:Hr

+152/-151

Ascent/Descent

1,50

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	67,8 %	1:42:18	12,04 km	62 %	223 W
Zone 2 6:30/km - 6:01/km	18,5 %	27:58	4,53 km	63 %	275 W
Zone 3 6:00/km - 5:31/km	8,1 %	12:10	2,06 km	63 %	278 W
Zone 4 5:30/km - 5:01/km	3,6 %	5:25	0,95 km	64 %	302 W
Zone 5 5:00/km - 4:31/km	1,3 %	1:54	0,38 km	65 %	298 W
Zone 6 4:30/km - 4:01/km	0,3 %	0:30	0,12 km	65 %	325 W
Zone 7 4:00/km - 3:31/km	0,3 %	0:25	0,14 km	64 %	365 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:07	0,02 km	63 %	460 W
Zone 9 3:00/km - …	0,1 %	0:08	0,07 km	59 %	436 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	3,8 %	5:45	0,12 km	48 W	46:43/km
Zone 2 < 140 bpm / 71 %HRmax	96,2 %	2:25:10	20,19 km	249 W	7:11/km
Zone 3 < 160 bpm / 82 %HRmax	0,0 %	-	-	-	-
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

241

avg. Power

2,66

W/kg

Specific power

276

xPower

1,15

Variability Index

0,94

Running Effectiveness

0,62

Efficiency Index

1,96

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	7,4 %	11:08	0,37 km	54 %	30:05/km
Zone 2 101 W - 200 W	14,0 %	21:05	2,11 km	61 %	9:59/km
Zone 3 201 W - 300 W	65,6 %	1:39:01	14,42 km	64 %	6:52/km
Zone 4 301 W - 400 W	12,4 %	18:47	3,15 km	65 %	5:57/km
Zone 5 401 W - …	0,6 %	0:54	0,26 km	64 %	3:32/km

Course

Running Dynamics

170

spm

Cadence (Running)

0,88

Stride length

22876

Total steps

Miscellaneous

08.01.2022

Date

13:20

Time of day

RPE

Subjective feeling

fair

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 228

Wind direction

Humidity

1009

hpa

Pressure

-3

°C

Wind chill factor

°C

Heat index

Asics Cumulus 22

Schuhe

Notes:
Heute war mir meist kalt, mehr anziehen will ich aber auch nicht. *mhm* Ansonsten fitte Beine und viel Spaß dabei. Am Ende wurde es dann noch ziemlich schwer.

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	29:04	0:12	112 bpm	+4 bpm =	116 bpm
2.	1:54:46	0:09	126 bpm	+2 bpm =	128 bpm
3.	2:01:34	0:11	132 bpm	±0 bpm =	132 bpm
4.	2:24:15	0:10	132 bpm	±0 bpm =	132 bpm
		0:42