Athlete

runbot

Dauerlauf: 10k rennen - WLS ASV Duisburg Teil 1

16:31

Overview

10,00

Distance

40:59

Time

4:06

/km

Pace

278

avg. Power

156

bpm

avg. Heart rate

165

bpm

max. Heart rate

496

kcal

Energy

58,35

VO2max

TRIMP

Elevation

Race Result: 10k rennen - WLS ASV Duisburg Teil 1 10,0 km 40:59

Course

Heart rate data

Heart rate Heart rate zones All

156

bpm

avg. Heart rate

165

bpm

max. Heart rate

496

kcal

Energy

TRIMP

60,1

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	1,4 %	0:34	0,15 km	183 W	3:47/km
Zone 2 ≤ 125 bpm / 66 %HRmax	0,3 %	0:07	0,03 km	298 W	3:35/km
Zone 3 ≤ 135 bpm / 72 %HRmax	0,0 %	0:01	0,00 km	298 W	3:42/km
Zone 4 ≤ 145 bpm / 77 %HRmax	0,1 %	0:02	0,01 km	299 W	3:42/km
Zone 5 ≤ 155 bpm / 82 %HRmax	16,8 %	6:53	1,66 km	276 W	4:09/km
Zone 6 ≤ 165 bpm / 88 %HRmax	81,4 %	33:23	8,15 km	280 W	4:06/km
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

Pace Pace zones All

4:06

/km

avg. Pace

14,6

km/h

avg. Speed

4:06

/km

avg. GAP

58,35

Effective VO₂max

1,23

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,0 %	0:01	0,00 km	83 %	260 W
Zone 2 6:30/km - 6:01/km	0,0 %	0:01	0,00 km	83 %	260 W
Zone 3 6:00/km - 5:31/km	0,0 %	0:01	0,00 km	85 %	254 W
Zone 4 5:30/km - 5:01/km	0,1 %	0:02	0,01 km	84 %	257 W
Zone 5 5:00/km - 4:31/km	1,3 %	0:32	0,12 km	80 %	275 W
Zone 6 4:30/km - 4:01/km	70,3 %	28:49	6,87 km	84 %	277 W
Zone 7 4:00/km - 3:31/km	27,4 %	11:14	2,89 km	83 %	286 W
Zone 8 3:30/km - 3:01/km	0,8 %	0:20	0,10 km	63 %	186 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

Power Power zones All

278

avg. Power

4,38

W/kg

Specific power

0,93

Running Effectiveness

0,88

Efficiency Index

1,78

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,3 %	0:07	0,03 km	47 %	3:26/km
Zone 2 101 W - 200 W	0,5 %	0:13	0,06 km	49 %	3:23/km
Zone 3 201 W - 300 W	88,5 %	36:13	8,81 km	84 %	4:07/km
Zone 4 301 W - 400 W	10,7 %	4:22	1,08 km	83 %	4:02/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

10,00

Distance

0,00

avg. Gradient

10,00

Km-effort

Pempelfort

Route name

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	3:53	3:53/km	146 bpm	279 W	+0/-0
1,00 km	4:03	4:03/km	159 bpm	290 W	+0/-0
1,00 km	4:06	4:06/km	159 bpm	279 W	+1/-0
1,00 km	4:09	4:09/km	157 bpm	273 W	+0/-2
1,00 km	4:12	4:12/km	158 bpm	278 W	+8/-3
1,00 km	4:09	4:09/km	157 bpm	273 W	+0/-1
1,00 km	3:59	3:59/km	158 bpm	289 W	+1/-0
1,00 km	4:13	4:13/km	155 bpm	272 W	+1/-4
1,00 km	4:13	4:14/km	157 bpm	274 W	+0/-2
1,00 km	4:01	4:02/km	159 bpm	280 W	+3/-0
0,01 km	0:02		164 bpm	- W	+0/-0

Running Dynamics

Cadence Stride length Ground contact time Ground contact balance Flight time All

190

spm

Cadence

1,28

Stride length

246

Ground contact time

49,6L/50,4R

Ground contact balance

Flight time

22,1

Flight ratio

7787

Total steps

Miscellaneous

Additional notes Heading All

19.02.2022

Date

16:31

Time of day

RPE

fair

Weather condition

°C

Temperature

T-Shirt, Singlet, Jacke, kurz Hose, Handschuhe

Kleidung

Xero Shoes Speedforce

Laufschuhe

Weather source

Coros

Source

Race Result 10k rennen - WLS ASV Duisburg Teil 1

Official distance: 10,0 km
Official time: 40:59
Effective VO₂max: 50,49
Age grade: 75,89 %

Age standard: 31:06, Open standard: 26:24
via tables by Alan Jones / WMA / USATF