Athlete

dicke_Wade

Langer Lauf: Langer Dauerlauf im Süden Berlins

12:12

Overview

30,07

Distance

3:24:55

Time

4:44:57

Elapsed time

6:49

/km

Pace

263

avg. Power

131

bpm

avg. Heart rate

154

bpm

max. Heart rate

2 398

kcal

Energy

44,98

VO2max

198

TRIMP

134

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	1,02 km	7:01	6:54/km	+0:05/km
2.	1,00 km	6:51	6:51/km	+0:02/km
3.	0,99 km	6:47	6:50/km	+0:01/km
4.	1,00 km	6:49	6:50/km	+0:01/km
5.	0,99 km	6:46	6:50/km	+0:01/km
6.	1,00 km	6:57	6:59/km	+0:10/km
7.	1,00 km	6:41	6:42/km	-0:07/km
8.	0,99 km	6:44	6:49/km	+0:00/km
9.	0,99 km	7:01	7:05/km	+0:16/km
10.	0,99 km	7:00	7:03/km	+0:14/km
11.	1,00 km	6:47	6:48/km	-0:01/km
12.	1,00 km	6:51	6:53/km	+0:04/km
13.	0,99 km	6:46	6:48/km	-0:00/km
14.	0,99 km	6:51	6:53/km	+0:05/km
15.	1,00 km	6:33	6:35/km	-0:14/km
16.	1,00 km	6:47	6:47/km	-0:02/km
17.	1,00 km	6:52	6:53/km	+0:04/km
18.	1,00 km	6:56	6:58/km	+0:09/km
19.	1,00 km	6:46	6:48/km	-0:01/km
20.	1,00 km	6:54	6:56/km	+0:07/km
21.	1,00 km	7:19	7:19/km	+0:30/km
22.	1,00 km	6:57	6:58/km	+0:09/km
23.	1,00 km	6:51	6:50/km	+0:01/km
24.	1,00 km	6:33	6:35/km	-0:14/km
25.	1,00 km	6:17	6:18/km	-0:31/km
26.	1,00 km	6:02	6:02/km	-0:47/km
27.	1,00 km	7:07	7:09/km	+0:20/km
28.	0,99 km	6:43	6:47/km	-0:02/km
29.	0,99 km	6:43	6:48/km	-0:01/km
30.	0,99 km	6:34	6:40/km	-0:09/km
31.	0,19 km	1:09	5:59/km	-0:50/km
	Average (total)		6:49/km

Distance	Time	Pace	bpm	Power	elev.
0,98 km	6:54	7:01/km	122 bpm	248 W	+4/-8
1,01 km	6:53	6:51/km	129 bpm	259 W	+3/-4
1,01 km	6:49	6:46/km	128 bpm	260 W	+0/-4
1,00 km	6:50	6:49/km	129 bpm	266 W	+3/-0
1,00 km	6:45	6:46/km	132 bpm	269 W	+7/-4
0,99 km	6:53	6:57/km	130 bpm	267 W	+8/-0
1,00 km	6:40	6:41/km	130 bpm	249 W	+1/-17
1,01 km	6:50	6:45/km	131 bpm	269 W	+4/-4
0,99 km	6:59	7:02/km	125 bpm	244 W	+0/-6
1,00 km	7:02	7:01/km	131 bpm	252 W	+1/-0
1,01 km	6:51	6:47/km	129 bpm	264 W	+1/-0
0,99 km	6:47	6:51/km	127 bpm	257 W	+0/-4
1,01 km	6:48	6:46/km	128 bpm	268 W	+4/-1
1,01 km	6:53	6:51/km	132 bpm	255 W	+4/-8
0,99 km	6:31	6:34/km	132 bpm	276 W	+3/-0
0,99 km	6:44	6:47/km	133 bpm	273 W	+4/-0
1,00 km	6:54	6:53/km	133 bpm	263 W	+3/-0
1,01 km	6:59	6:56/km	134 bpm	260 W	+3/-0
1,00 km	6:45	6:46/km	132 bpm	268 W	+2/-4
0,99 km	6:51	6:53/km	133 bpm	263 W	+10/-4
1,01 km	7:23	7:18/km	125 bpm	243 W	+1/-0
0,99 km	6:53	6:57/km	130 bpm	267 W	+17/-14
0,99 km	6:48	6:51/km	132 bpm	265 W	+14/-6
1,01 km	6:37	6:33/km	136 bpm	271 W	+5/-11
1,00 km	6:18	6:16/km	140 bpm	287 W	+0/-2
1,00 km	6:03	6:02/km	146 bpm	300 W	+1/-0
1,00 km	7:05	7:08/km	130 bpm	254 W	+5/-6
1,00 km	6:41	6:43/km	135 bpm	264 W	+0/-3
1,00 km	6:45	6:43/km	136 bpm	255 W	+6/-13
1,01 km	6:37	6:34/km	136 bpm	279 W	+9/-10
0,18 km	1:11	6:31/km	139 bpm	314 W	+9/-0

Composite data

Composite plot Pace zones Heart rate zones Performance condition All

6:49

/km

avg. Pace

8,8

km/h

avg. Speed

6:47

/km

avg. GAP

31,41

Km-effort

0,88

Aerobic Efficiency

1,01 / 6:46

/km

VI / xPace

1,01 / 6:45

/km

VI / xGAP

44,98

Effective VO₂max

198

TRIMP

131

bpm

avg. Heart rate

154

bpm

max. Heart rate

2 398

kcal

Energy

4.1

Training Effect

Anaerobic Training Effect

+3/+2

Performance condition

+1,7

Pa:Hr

+0,2

Pw:Hr

23,7

ml/kg

Peak Epoc

+134/-135

Ascent/Descent

0,89

avg. Gradient

4,5

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	76,7 %	2:37:07	22,44 km	130 bpm	259 W
Zone 2 6:30/km - 6:01/km	19,7 %	40:24	6,41 km	134 bpm	277 W
Zone 3 6:00/km - 5:31/km	2,9 %	5:59	1,03 km	139 bpm	293 W
Zone 4 5:30/km - 5:01/km	0,4 %	0:47	0,15 km	130 bpm	314 W
Zone 5 5:00/km - 4:31/km	0,2 %	0:25	0,09 km	131 bpm	320 W
Zone 6 4:30/km - 4:01/km	0,1 %	0:11	0,04 km	135 bpm	357 W
Zone 7 4:00/km - 3:31/km	0,0 %	0:05	0,02 km	128 bpm	300 W
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 %	0:19	0,01 km	169 W	27:26/km
Zone 2 ≤ 140 bpm / 71 %HRmax	93,7 %	3:12:07	28,17 km	262 W	6:49/km
Zone 3 ≤ 160 bpm / 82 %HRmax	6,1 %	12:33	1,99 km	286 W	6:18/km
Zone 4 ≤ 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

Power Power zones All

263

avg. Power

2,93

W/kg

Specific power

266

xPower

1,01

Variability Index

0,84

Running Effectiveness

0,56

Efficiency Index

2,01

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	0:05	0,00 km	122 bpm	238:06/km
Zone 2 101 W - 200 W	1,2 %	2:22	0,24 km	120 bpm	9:42/km
Zone 3 201 W - 300 W	95,1 %	3:14:51	28,65 km	131 bpm	6:48/km
Zone 4 301 W - 400 W	3,7 %	7:41	1,29 km	138 bpm	5:58/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

Cadence Stride length All

174

spm

Cadence

0,84

Stride length

35656

Total steps

Miscellaneous

Additional notes Fit details (by file) Pauses Temperature Heading All

27.03.2022

Date

12:12

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

S / 200

Wind direction

Humidity

1030

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Asics Cumulus 22

Schuhe

Garmin Fenix 7 (Sapphire Solar)

Device

Weather source

Garmin

Source

Notes:

So schöne Strecke bis Lichterfelde, dann ein gutes Stück am Teltowkanal entlang und durch Zehlendorf zurück mit Umweg über die Krone. In Zehlendorf nach 20 km Schatzi♥️ auf ein kleines Weizen (und ein Küsschen 💋) getroffen. Dann am Schmetterlingsplatz ein großes Weizen gesüffelt und Lauffreunde getroffen 🥳 Und den Rest mit viel Freude zu Ende gelaufen.

46,10

VO2max estimate

38,4

Recovery time

4,1

Training effect

0,0

Anaerobic Training effect

+3/+2

Performance condition

180

TRIMP

1 945

Sweat loss

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	35:16	0:54	132 bpm	-20 bpm =	112 bpm
2.	39:04	0:03	134 bpm	-1 bpm =	133 bpm
3.	40:28	0:11	138 bpm	-3 bpm =	135 bpm
4.	53:16	0:18	135 bpm	-10 bpm =	125 bpm
5.	56:18	0:25	133 bpm	-9 bpm =	124 bpm
6.	57:55	0:12	130 bpm	-6 bpm =	124 bpm
7.	1:00:01	1:25	129 bpm	-20 bpm =	109 bpm
8.	1:05:13	0:07	129 bpm	-1 bpm =	128 bpm
9.	1:06:51	0:31	128 bpm	-2 bpm =	126 bpm
10.	1:15:30	0:14	127 bpm	-1 bpm =	126 bpm
11.	1:19:00	0:31	125 bpm	-13 bpm =	112 bpm
12.	1:30:06	0:45	133 bpm	-16 bpm =	117 bpm
13.	1:35:36	0:10	137 bpm	-5 bpm =	132 bpm
14.	1:35:55	0:44	132 bpm	-7 bpm =	125 bpm
15.	1:43:35	4:31	142 bpm	-28 bpm =	114 bpm
16.	2:06:00	0:35	136 bpm	-12 bpm =	124 bpm
17.	2:08:25	0:09	137 bpm	-6 bpm =	131 bpm
18.	2:15:17	28:49	141 bpm	-46 bpm =	95 bpm
19.	2:20:30	0:03	125 bpm	-1 bpm =	124 bpm
20.	2:56:58	38:28	152 bpm	-54 bpm =	98 bpm
21.	3:08:39	0:14	134 bpm	-4 bpm =	130 bpm
22.	3:17:50	0:39	145 bpm	-16 bpm =	129 bpm
		1:19:58