Lauf am Nachmittag

Matthias, this run indicates solid endurance at a comfortable intensity. Your avg HR of 119 bpm (67% of max HR) is well within your Zone 2, making this an ideal aerobic base-building session. The 11.07 km distance at this heart rate suggests good cardiovascular efficiency.

Strength: Excellent sustained aerobic effort, optimizing fat utilization and capillary density*.
Weakness: The average cadence of 81.1 rpm is significantly below your target 180 rpm for running, potentially impacting running economy and increasing injury risk*. This is likely half-cadence, equating to 162.2 spm.
Recommendation: For your next run, focus on increasing your cadence. Aim for a conscious effort to hit 170-180 steps per minute*, even if it means slightly reducing pace initially.