Langer Lauf: Langer Lauf im Grunewald

Overview

30,13

Distance

3:30:05

Time

4:00:58

Elapsed time

6:58

/km

Pace

255

avg. Power

138

bpm

avg. Heart rate

163

bpm

max. Heart rate

2 394

kcal

Energy

41,01

VO2max

211

TRIMP

210

Elevation

Laps

	Distance	Time	Pace	diff
1.	0,99 km	7:02	7:07/km	-0:08/km
2.	1,00 km	6:49	6:51/km	+0:08/km
3.	1,00 km	7:07	7:07/km	-0:09/km
4.	1,00 km	6:52	6:53/km	+0:06/km
5.	1,00 km	6:58	6:59/km	-0:01/km
6.	1,00 km	6:56	6:57/km	+0:02/km
7.	1,00 km	6:56	6:57/km	+0:01/km
8.	1,00 km	6:58	6:58/km	+0:01/km
9.	1,00 km	6:53	6:53/km	+0:05/km
10.	0,99 km	6:59	7:02/km	-0:04/km
11.	1,00 km	7:04	7:05/km	-0:07/km
12.	0,99 km	6:56	6:59/km	-0:00/km
13.	1,00 km	7:13	7:12/km	-0:14/km
14.	1,00 km	7:05	7:07/km	-0:09/km
15.	1,00 km	6:58	6:57/km	+0:02/km
16.	1,00 km	6:57	6:58/km	+0:00/km
17.	1,00 km	7:07	7:08/km	-0:09/km
18.	1,00 km	7:19	7:18/km	-0:19/km
19.	1,00 km	7:01	7:01/km	-0:03/km
20.	0,99 km	7:01	7:04/km	-0:05/km
21.	1,00 km	6:46	6:46/km	+0:12/km
22.	1,00 km	6:53	6:54/km	+0:04/km
23.	0,99 km	7:03	7:08/km	-0:10/km
24.	1,00 km	7:00	7:00/km	-0:01/km
25.	1,00 km	6:36	6:37/km	+0:22/km
26.	1,00 km	6:50	6:52/km	+0:07/km
27.	1,00 km	6:45	6:47/km	+0:12/km
28.	0,99 km	6:39	6:45/km	+0:13/km
29.	1,00 km	6:46	6:46/km	+0:12/km
30.	1,00 km	7:03	7:03/km	-0:05/km
31.	0,22 km	1:33	7:11/km	-0:12/km
	Average (total)		6:58/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	6:55	7:01/km	123bpm	248W	+7/-11
1,01km	6:54	6:49/km	131bpm	259W	+0/-4
0,99km	7:02	7:08/km	132bpm	255W	+10/-4
1,00km	6:52	6:52/km	134bpm	260W	+7/-5
1,00km	6:58	6:58/km	137bpm	254W	+2/-0
1,01km	7:02	6:56/km	137bpm	252W	+5/-9
0,99km	6:51	6:56/km	137bpm	259W	+0/-0
1,01km	7:02	6:58/km	137bpm	253W	+0/-0
0,98km	6:48	6:55/km	134bpm	248W	+0/-10
1,01km	7:03	6:59/km	134bpm	259W	+8/-0
1,00km	7:04	7:04/km	135bpm	253W	+7/-7
1,00km	6:56	6:57/km	134bpm	249W	+0/-9
1,00km	7:10	7:12/km	135bpm	251W	+16/-8
1,00km	7:07	7:05/km	132bpm	263W	+10/-0
1,01km	7:02	6:58/km	135bpm	253W	+8/-4
0,99km	6:52	6:57/km	131bpm	237W	+4/-27
1,01km	7:12	7:07/km	136bpm	248W	+4/-2
0,99km	7:17	7:20/km	147bpm	278W	+28/-0
1,00km	7:03	7:02/km	141bpm	259W	+18/-14
0,99km	6:59	7:01/km	142bpm	249W	+7/-12
0,99km	6:43	6:45/km	140bpm	234W	+0/-28
1,00km	6:51	6:53/km	143bpm	253W	+1/-4
1,02km	7:11	7:03/km	140bpm	269W	+18/-4
0,99km	6:55	7:01/km	140bpm	274W	+14/-0
1,01km	6:41	6:37/km	136bpm	252W	+0/-13
0,99km	6:47	6:50/km	150bpm	271W	+13/-4
0,99km	6:42	6:45/km	146bpm	265W	+1/-0
1,01km	6:45	6:39/km	143bpm	242W	+7/-26
1,00km	6:46	6:46/km	147bpm	264W	+3/-0
1,00km	7:02	7:03/km	152bpm	259W	+9/-4
0,22km	1:36	7:09/km	156bpm	242W	+0/-2

Composite data

6:58

/km

avg. Pace

8,6

km/h

avg. Speed

6:56

/km

avg. GAP

32,23

Km-effort

0,82

Aerobic Efficiency

1,01 / 6:56

/km

VI / xPace

1,01 / 6:53

/km

VI / xGAP

41,01

Effective VO₂max

211

TRIMP

138

bpm

avg. Heart rate

163

bpm

max. Heart rate

2 394

kcal

Energy

4.9

Training Effect

Anaerobic Training Effect

+1/-2

Performance condition

+5,1

Pa:Hr

+4,1

Pw:Hr

+210/-216

Ascent/Descent

1,41

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	93,3 %	3:16:08	27,97 km	70 %	255 W
Zone 2 6:30/km - 6:01/km	6,0 %	12:36	2,00 km	71 %	258 W
Zone 3 6:00/km - 5:31/km	0,5 %	1:02	0,18 km	71 %	279 W
Zone 4 5:30/km - 5:01/km	0,1 %	0:17	0,05 km	63 %	298 W
Zone 5 5:00/km - 4:31/km	0,0 %	0:05	0,02 km	49 %	320 W
Zone 6 4:30/km - 4:01/km	0,0 %	-	-	-	-
Zone 7 4:00/km - 3:31/km	0,0 %	-	-	-	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	0,2 %	0:25	0,06 km	250 W	6:37/km
Zone 2 < 140 bpm / 71 %HRmax	69,3 %	2:25:38	20,91 km	252 W	6:58/km
Zone 3 < 160 bpm / 82 %HRmax	29,9 %	1:02:46	9,06 km	262 W	6:56/km
Zone 4 < 180 bpm / 92 %HRmax	0,6 %	1:19	0,19 km	296 W	7:06/km
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

255

avg. Power

2,85

W/kg

Specific power

258

xPower

1,01

Variability Index

0,84

Running Effectiveness

0,56

Efficiency Index

1,85

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	1,1 %	2:16	0,27 km	64 %	8:32/km
Zone 3 201 W - 300 W	96,3 %	3:22:20	29,17 km	70 %	6:56/km
Zone 4 301 W - 400 W	2,6 %	5:32	0,79 km	74 %	7:02/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

172

spm

Cadence (Running)

0,83

Stride length

36134

Total steps

Miscellaneous

15.03.2022

Date

09:14

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 229

Wind direction

Humidity

1029

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Asics Cumulus 22

Schuhe

Garmin Fenix 7 (Sapphire Solar)

Device

Notes:
Ging etwas zähe los, lief sich dann aber halbwegs ein und machte Laune. Gegen Ende wieder schwer, aber das war ja zu erwarten 😉

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	15:49	0:36	134 bpm	-14 bpm =	120 bpm
2.	44:19	0:15	138 bpm	-4 bpm =	134 bpm
3.	57:05	0:19	138 bpm	-5 bpm =	133 bpm
4.	1:02:08	2:36	139 bpm	-33 bpm =	106 bpm
5.	1:28:20	2:05	139 bpm	-19 bpm =	120 bpm
6.	1:30:53	1:33	136 bpm	-22 bpm =	114 bpm
7.	1:41:41	0:42	131 bpm	-10 bpm =	121 bpm
8.	2:09:25	7:49	159 bpm	-50 bpm =	109 bpm
9.	2:38:55	5:59	145 bpm	-32 bpm =	113 bpm
10.	2:39:11	0:17	125 bpm	-6 bpm =	119 bpm
11.	2:46:20	2:13	148 bpm	-34 bpm =	114 bpm
12.	2:48:42	0:58	142 bpm	-12 bpm =	130 bpm
13.	2:51:44	1:00	142 bpm	-24 bpm =	118 bpm
14.	3:05:22	1:47	150 bpm	-39 bpm =	111 bpm
15.	3:09:50	0:58	146 bpm	-10 bpm =	136 bpm
16.	3:13:12	0:27	148 bpm	-7 bpm =	141 bpm
17.	3:20:00	1:14	153 bpm	-21 bpm =	132 bpm
		30:48