Langer Lauf: Langer Lauf bis Spandau und zurück

Overview

21,48

Distance

2:28:24

Time

2:29:59

Elapsed time

6:55

/km

Pace

253

avg. Power

135

bpm

avg. Heart rate

150

bpm

max. Heart rate

1 549

kcal

Energy

42,64

VO2max

171

TRIMP

131

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,04 km	7:12	6:57/km	-0:03/km
2.	0,99 km	6:52	6:56/km	-0:02/km
3.	0,99 km	7:05	7:10/km	-0:15/km
4.	0,99 km	6:47	6:50/km	+0:04/km
5.	0,99 km	6:41	6:45/km	+0:10/km
6.	1,01 km	6:46	6:43/km	+0:12/km
7.	1,00 km	6:55	6:56/km	-0:02/km
8.	1,00 km	7:00	7:00/km	-0:05/km
9.	1,01 km	6:56	6:54/km	+0:01/km
10.	1,02 km	7:05	6:57/km	-0:02/km
11.	1,01 km	7:29	7:23/km	-0:28/km
12.	1,01 km	6:53	6:50/km	+0:04/km
13.	0,99 km	6:46	6:48/km	+0:06/km
14.	0,99 km	6:50	6:54/km	+0:01/km
15.	1,00 km	6:51	6:50/km	+0:04/km
16.	0,99 km	6:51	6:54/km	+0:00/km
17.	1,03 km	7:03	6:52/km	+0:02/km
18.	0,99 km	6:53	6:56/km	-0:01/km
19.	1,01 km	7:01	6:55/km	-0:01/km
20.	0,99 km	6:41	6:45/km	+0:09/km
21.	0,98 km	6:43	6:51/km	+0:03/km
22.	0,45 km	3:04	6:50/km	+0:05/km
	Average (total)		6:54/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	6:54	7:04/km	120bpm	239W	+3/-7
1,00km	6:57	6:54/km	129bpm	259W	+15/-16
1,00km	6:59	6:58/km	135bpm	266W	+25/-16
1,01km	6:52	6:57/km	135bpm	263W	+8/-4
0,99km	6:41	6:43/km	135bpm	256W	+0/-6
1,00km	6:46	6:48/km	134bpm	243W	+0/-18
1,00km	6:55	7:02/km	130bpm	246W	+1/-6
1,00km	7:00	7:00/km	131bpm	252W	+0/-1
0,99km	7:27	7:30/km	130bpm	240W	+5/-1
1,01km	7:00	6:56/km	128bpm	252W	+3/-0
1,00km	7:22	7:21/km	138bpm	276W	+26/-0
1,00km	6:51	6:52/km	138bpm	264W	+10/-5
1,00km	6:43	6:45/km	133bpm	247W	+0/-16
1,01km	7:00	6:55/km	137bpm	253W	+8/-8
0,99km	6:36	6:42/km	137bpm	266W	+0/-2
1,01km	6:58	6:52/km	137bpm	261W	+6/-2
1,00km	6:55	6:55/km	137bpm	245W	+0/-7
0,99km	6:46	6:48/km	141bpm	261W	+5/-5
0,99km	7:03	7:07/km	141bpm	251W	+5/-4
1,00km	7:17	7:19/km	146bpm	237W	+17/-19
1,01km	7:12	7:09/km	139bpm	243W	+4/-6
0,51km	3:21	6:37/km	143bpm	271W	+2/-0

Composite data

6:55

/km

avg. Pace

8,7

km/h

avg. Speed

6:58

/km

avg. GAP

22,79

Km-effort

0,83

Aerobic Efficiency

1,01 / 6:50

/km

VI / xPace

1,02 / 6:49

/km

VI / xGAP

42,64

Effective VO₂max

171

TRIMP

135

bpm

avg. Heart rate

150

bpm

max. Heart rate

1 549

kcal

Energy

+5,3

Pa:Hr

+4,2

Pw:Hr

+131/-138

Ascent/Descent

1,25

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	83,1 %	2:04:14	17,26 km	69 %	249 W
Zone 2 6:30/km - 6:01/km	12,4 %	18:34	2,93 km	69 %	268 W
Zone 3 6:00/km - 5:31/km	2,6 %	3:50	0,68 km	69 %	299 W
Zone 4 5:30/km - 5:01/km	1,3 %	1:53	0,38 km	71 %	308 W
Zone 5 5:00/km - 4:31/km	0,2 %	0:20	0,07 km	70 %	281 W
Zone 6 4:30/km - 4:01/km	0,4 %	0:37	0,11 km	67 %	303 W
Zone 7 4:00/km - 3:31/km	0,0 %	0:04	0,03 km	68 %	292 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	0:03	0,04 km	60 %	340 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	0,4 %	0:36	0,08 km	198 W	7:57/km
Zone 2 < 140 bpm / 71 %HRmax	79,8 %	1:59:23	17,24 km	254 W	6:55/km
Zone 3 < 160 bpm / 82 %HRmax	19,8 %	29:36	4,18 km	254 W	7:05/km
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

253

avg. Power

2,85

W/kg

Specific power

262

xPower

1,04

Variability Index

0,85

Running Effectiveness

0,57

Efficiency Index

1,87

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,6 %	0:54	0,04 km	58 %	21:16/km
Zone 2 101 W - 200 W	2,9 %	4:24	0,44 km	69 %	9:59/km
Zone 3 201 W - 300 W	90,5 %	2:15:21	19,57 km	69 %	6:55/km
Zone 4 301 W - 400 W	5,8 %	8:42	1,40 km	69 %	6:14/km
Zone 5 401 W - …	0,2 %	0:14	0,05 km	72 %	5:03/km

Course

Running Dynamics

172

spm

Cadence (Running)

0,84

Stride length

25525

Total steps

Miscellaneous

23.01.2022

Date

13:24

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

NW / 297

Wind direction

Humidity

1033

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Asics Cumulus 22

Schuhe

Notes:
Heute lief es nicht so gut, ein Glas Sekt am Abend zuvor war wohl zuviel und gefuttert hatte ich zuwenig. Mit leichtem abkürzen hab ich mich aber gut durch gekämpft 💪

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	14:05	0:14	132 bpm	±0 bpm =	132 bpm
2.	1:37:41	0:10	138 bpm	-5 bpm =	133 bpm
		0:24