Dauerlauf: Langer Lauf bis Zehlendorf und die Krone zurück

Overview

25,12

Distance

2:53:00

Time

3:01:15

Elapsed time

6:53

/km

Pace

249

avg. Power

130

bpm

avg. Heart rate

147

bpm

max. Heart rate

1 893

kcal

Energy

44,81

VO2max

182

TRIMP

160

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,04 km	7:21	7:06/km	-0:13/km
2.	1,01 km	7:00	6:54/km	-0:01/km
3.	1,00 km	6:51	6:51/km	+0:03/km
4.	1,01 km	7:01	6:58/km	-0:04/km
5.	1,00 km	6:57	6:56/km	-0:03/km
6.	1,00 km	7:01	7:01/km	-0:08/km
7.	1,00 km	7:06	7:04/km	-0:11/km
8.	1,00 km	6:50	6:50/km	+0:03/km
9.	1,00 km	6:47	6:49/km	+0:05/km
10.	1,00 km	7:00	7:00/km	-0:07/km
11.	0,99 km	6:55	6:59/km	-0:06/km
12.	1,00 km	6:48	6:48/km	+0:06/km
13.	1,01 km	7:11	7:07/km	-0:14/km
14.	1,00 km	6:51	6:53/km	+0:01/km
15.	1,00 km	6:56	6:56/km	-0:03/km
16.	1,00 km	6:54	6:55/km	-0:02/km
17.	1,00 km	6:50	6:50/km	+0:03/km
18.	1,00 km	6:41	6:41/km	+0:12/km
19.	1,00 km	6:41	6:41/km	+0:13/km
20.	0,99 km	6:40	6:42/km	+0:11/km
21.	1,00 km	6:53	6:53/km	+0:01/km
22.	1,01 km	6:51	6:49/km	+0:04/km
23.	0,98 km	6:41	6:48/km	+0:06/km
24.	1,01 km	6:59	6:55/km	-0:02/km
25.	1,03 km	6:54	6:42/km	+0:11/km
26.	0,05 km	0:21	7:37/km	-0:43/km
	Average (total)		6:53/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	7:07	7:18/km	118bpm	237W	+9/-14
1,01km	7:10	7:07/km	123bpm	246W	+5/-9
0,99km	6:51	6:56/km	127bpm	262W	+4/-4
1,01km	9:13	9:09/km	117bpm	199W	+18/-9
0,99km	6:54	6:57/km	129bpm	267W	+5/-0
1,00km	7:04	7:03/km	131bpm	254W	+7/-4
0,99km	6:55	7:01/km	126bpm	244W	+6/-20
1,01km	6:57	6:52/km	133bpm	266W	+6/-0
0,99km	6:44	6:47/km	132bpm	256W	+0/-7
1,00km	7:14	7:16/km	133bpm	252W	+8/-0
0,99km	6:39	6:40/km	132bpm	267W	+1/-4
1,01km	6:54	6:48/km	131bpm	259W	+0/-5
1,01km	9:19	9:15/km	130bpm	197W	+6/-1
0,99km	6:46	6:50/km	129bpm	276W	+8/-1
1,00km	6:59	6:57/km	128bpm	263W	+5/-5
1,01km	6:58	6:55/km	129bpm	263W	+9/-2
0,99km	6:47	6:50/km	132bpm	269W	+5/-2
0,99km	6:37	6:41/km	132bpm	260W	+4/-10
1,01km	6:44	6:42/km	130bpm	267W	+0/-0
1,01km	6:42	6:37/km	134bpm	266W	+2/-9
1,00km	6:54	6:53/km	141bpm	265W	+8/-5
0,99km	7:14	7:19/km	136bpm	244W	+2/-4
1,00km	8:26	8:25/km	128bpm	207W	+22/-24
1,00km	6:55	6:54/km	135bpm	249W	+9/-15
1,00km	7:32	7:29/km	138bpm	246W	+17/-14
0,20km	1:06	5:21/km	138bpm	342W	+3/-0

Composite data

6:53

/km

avg. Pace

8,7

km/h

avg. Speed

7:10

/km

avg. GAP

26,72

Km-effort

0,84

Aerobic Efficiency

1,04 / 6:39

/km

VI / xPace

1,08 / 6:38

/km

VI / xGAP

44,81

Effective VO₂max

182

TRIMP

130

bpm

avg. Heart rate

147

bpm

max. Heart rate

1 893

kcal

Energy

+4,3

Pa:Hr

-8,1

Pw:Hr

+160/-163

Ascent/Descent

1,29

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	83,0 %	2:30:02	20,14 km	66 %	242 W
Zone 2 6:30/km - 6:01/km	12,9 %	23:15	3,66 km	67 %	276 W
Zone 3 6:00/km - 5:31/km	2,1 %	3:46	0,62 km	66 %	273 W
Zone 4 5:30/km - 5:01/km	0,7 %	1:20	0,25 km	69 %	306 W
Zone 5 5:00/km - 4:31/km	0,8 %	1:25	0,24 km	68 %	371 W
Zone 6 4:30/km - 4:01/km	0,1 %	0:09	0,03 km	70 %	422 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:26	0,11 km	72 %	466 W
Zone 8 3:30/km - 3:01/km	0,0 %	0:03	0,02 km	68 %	317 W
Zone 9 3:00/km - …	0,1 %	0:15	0,13 km	71 %	440 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	1,4 %	2:31	0,04 km	42 W	60:16/km
Zone 2 < 140 bpm / 71 %HRmax	93,0 %	2:48:06	23,60 km	251 W	7:07/km
Zone 3 < 160 bpm / 82 %HRmax	5,6 %	10:04	1,55 km	278 W	6:29/km
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

249

avg. Power

2,75

W/kg

Specific power

280

xPower

1,12

Variability Index

0,88

Running Effectiveness

0,58

Efficiency Index

1,92

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	5,0 %	9:02	0,30 km	58 %	29:45/km
Zone 2 101 W - 200 W	3,3 %	6:02	0,58 km	65 %	10:24/km
Zone 3 201 W - 300 W	87,7 %	2:38:27	22,95 km	67 %	6:54/km
Zone 4 301 W - 400 W	3,5 %	6:20	1,11 km	68 %	5:41/km
Zone 5 401 W - …	0,5 %	0:50	0,25 km	70 %	3:21/km

Course

Running Dynamics

172

spm

Cadence (Running)

0,84

Stride length

29756

Total steps

Miscellaneous

28.01.2022

Date

10:21

Time of day

RPE

Subjective feeling

fair

Weather condition

°C

Temperature

-1

°C

Dew Point

km/h

Wind speed

NW / 303

Wind direction

Humidity

1023

hpa

Pressure

-3

°C

Wind chill factor

°C

Heat index

Asics Cumulus 22

Schuhe

Notes:
Anfänglich nicht so leicht und locker, wie für die Distanz erwünscht. Aber das besserte sich etwas und schlurfte sich ein und am Ende brachte mich der Wille gut bis nach Hause.

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:12:38	0:12	132 bpm	±0 bpm =	132 bpm
2.	2:29:49	0:10	141 bpm	-1 bpm =	140 bpm
3.	3:00:33	0:12	138 bpm	-1 bpm =	137 bpm
		0:34