Athlete

dicke_Wade

Dauerlauf: Langer Lauf bis Zehlendorf und die Krone zurück

10:21

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

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

Composite data

Composite plot Pace zones Heart rate zones All

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

21,8

ml/kg

Peak Epoc

+160/-163

Ascent/Descent

1,29

avg. Gradient

6,4

m/km

Relative elevation gain

0,0

Climb Score

Percentage hilly

Halensee

Route name

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	83,0 %	2:30:02	20,14 km	130 bpm	242 W
Zone 2 6:30/km - 6:01/km	12,9 %	23:15	3,66 km	132 bpm	276 W
Zone 3 6:00/km - 5:31/km	2,1 %	3:46	0,62 km	130 bpm	273 W
Zone 4 5:30/km - 5:01/km	0,7 %	1:20	0,25 km	135 bpm	306 W
Zone 5 5:00/km - 4:31/km	0,8 %	1:25	0,24 km	133 bpm	371 W
Zone 6 4:30/km - 4:01/km	0,1 %	0:09	0,03 km	138 bpm	422 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:26	0,11 km	141 bpm	466 W
Zone 8 3:30/km - 3:01/km	0,0 %	0:03	0,02 km	133 bpm	317 W
Zone 9 3:00/km - …	0,1 %	0:15	0,13 km	140 bpm	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

Power Power zones All

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	114 bpm	29:45/km
Zone 2 101 W - 200 W	3,3 %	6:02	0,58 km	128 bpm	10:24/km
Zone 3 201 W - 300 W	87,7 %	2:38:27	22,95 km	131 bpm	6:54/km
Zone 4 301 W - 400 W	3,5 %	6:20	1,11 km	134 bpm	5:41/km
Zone 5 401 W - …	0,5 %	0:50	0,25 km	138 bpm	3:21/km

Course

Running Dynamics

Cadence Stride length All

172

spm

Cadence

0,84

Stride length

29756

Total steps

Miscellaneous

Additional notes Pauses Heading All

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

Weather source

Manual upload

Source

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.

#	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