Dauerlauf: #nrftw_4h

Overview

10,12

Distance

46:42

Time

4:37

/km

Pace

250

avg. Power

142

bpm

avg. Heart rate

153

bpm

max. Heart rate

488

kcal

Energy

57,63

VO2max

TRIMP

Elevation

Course

Heart rate data

142

bpm

avg. Heart rate

153

bpm

max. Heart rate

488

kcal

Energy

TRIMP

35,1

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	0,8 %	0:22	0,08 km	209 W	4:32/km
Zone 2 < 125 bpm / 66 %HRmax	1,2 %	0:35	0,10 km	228 W	6:03/km
Zone 3 < 135 bpm / 72 %HRmax	6,0 %	2:47	0,55 km	216 W	5:06/km
Zone 4 < 145 bpm / 77 %HRmax	69,6 %	32:29	7,04 km	249 W	4:37/km
Zone 5 < 155 bpm / 82 %HRmax	22,4 %	10:29	2,35 km	257 W	4:27/km
Zone 6 < 165 bpm / 88 %HRmax	0,0 %	-	-	-	-
Zone 7 < 175 bpm / 93 %HRmax	0,0 %	-	-	-	-
Zone 8 < 185 bpm / 98 %HRmax	0,0 %	-	-	-	-
Zone 9 ≥ 186 bpm / 99 %HRmax	0,0 %	-	-	-	-

Pace data

4:37

/km

avg. Pace

13,0

km/h

avg. Speed

4:37

/km

avg. GAP

57,63

Effective VO₂max

1,20

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,2 %	1:02	0,09 km	72 %	148 W
Zone 2 6:30/km - 6:01/km	0,4 %	0:11	0,03 km	72 %	232 W
Zone 3 6:00/km - 5:31/km	1,1 %	0:31	0,09 km	73 %	251 W
Zone 4 5:30/km - 5:01/km	10,2 %	4:46	0,90 km	76 %	263 W
Zone 5 5:00/km - 4:31/km	45,9 %	21:21	4,57 km	76 %	249 W
Zone 6 4:30/km - 4:01/km	34,6 %	16:07	3,72 km	75 %	252 W
Zone 7 4:00/km - 3:31/km	4,7 %	2:12	0,59 km	76 %	248 W
Zone 8 3:30/km - 3:01/km	0,6 %	0:17	0,09 km	76 %	249 W
Zone 9 3:00/km - …	0,2 %	0:05	0,03 km	78 %	248 W

Power data

250

avg. Power

3,88

W/kg

Specific power

0,93

Running Effectiveness

0,87

Efficiency Index

1,75

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,0 %	0:27	0,01 km	69 %	56:15/km
Zone 2 101 W - 200 W	1,8 %	0:49	0,15 km	70 %	5:20/km
Zone 3 201 W - 300 W	96,0 %	44:44	9,83 km	76 %	4:33/km
Zone 4 301 W - 400 W	1,3 %	0:35	0,11 km	77 %	5:10/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

10,12

Distance

0,00

avg. Gradient

10,12

Km-effort

Pempelfort

Course

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	4:33	4:34/km	128bpm	244W	+0/-1
1,00km	4:28	4:28/km	139bpm	254W	+0/-2
1,00km	4:33	4:33/km	141bpm	251W	+0/-1
1,00km	4:41	4:41/km	142bpm	257W	+12/-1
1,00km	5:08	5:09/km	141bpm	235W	+0/-11
1,00km	4:42	4:42/km	144bpm	252W	+8/-0
1,00km	4:38	4:37/km	145bpm	242W	+4/-9
1,00km	4:32	4:32/km	144bpm	251W	+0/-0
1,00km	4:32	4:32/km	145bpm	255W	+0/-2
1,00km	4:18	4:18/km	146bpm	258W	+4/-0
0,12km	0:37	5:10/km	145bpm	261W	+0/-2

Running Dynamics

186

spm

Cadence (Running)

1,17

Stride length

Vertical oscillation

5,4

Vertical ratio

251

Ground contact time

50,1L/49,9R

Ground contact balance

Flight time

22,2

Flight ratio

8686

Total steps

Miscellaneous

12.02.2022

Date

04:12

Time of day

RPE

fair

Weather condition

-2

°C

Temperature

#nrftw2022

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	4:06	0:03	137 bpm	±0 bpm =	137 bpm
		0:03