Intervalltraining

Overview

10,14

Distance

39:21

Time

48:25

Elapsed time

3:53

/km

Pace

174

bpm

avg. Heart rate

184

bpm

max. Heart rate

635

kcal

Energy

56,72

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:02	4:02/km	-0:09/km
2.	1,00 km	3:57	3:57/km	-0:04/km
3.	1,00 km	4:14	4:14/km	-0:21/km
4.	0,46 km	1:48	3:53/km	+0:00/km
5.	0,40 km	1:22	3:26/km	+0:27/km
6.	0,40 km	1:20	3:20/km	+0:33/km
7.	0,40 km	1:23	3:28/km	+0:25/km
8.	0,40 km	1:21	3:23/km	+0:30/km
9.	0,40 km	1:21	3:22/km	+0:31/km
10.	0,41 km	1:20	3:17/km	+0:36/km
11.	0,40 km	1:23	3:26/km	+0:27/km
12.	0,40 km	1:18	3:17/km	+0:35/km
13.	1,00 km	4:30	4:30/km	-0:37/km
14.	1,00 km	4:05	4:05/km	-0:12/km
15.	1,00 km	4:05	4:05/km	-0:12/km
16.	0,47 km	1:52	3:58/km	-0:05/km
	Average (total)		3:53/km

Distance	Time	Pace	bpm
0,98km	3:58	4:02/km	165bpm
1,00km	3:58	3:57/km	176bpm
1,01km	4:16	4:14/km	175bpm
0,99km	3:34	3:37/km	170bpm
1,00km	3:22	3:22/km	175bpm
1,01km	3:24	3:22/km	173bpm
1,00km	3:53	3:53/km	171bpm
0,99km	4:07	4:09/km	177bpm
1,00km	4:13	4:12/km	178bpm
1,01km	4:02	3:59/km	180bpm
0,14km	0:33	3:54/km	181bpm

Heart rate data

174

bpm

avg. Heart rate

184

bpm

max. Heart rate

635

kcal

Energy

TRIMP

4,1

Training Effect

+1,9

Pa:Hr

76,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 48 %HRmax	0,0 %	-	-	-	-
Zone 2 < 120 bpm / 59 %HRmax	0,0 %	0:01	0,00 km	-	8:46/km
Zone 3 < 160 bpm / 78 %HRmax	5,8 %	2:18	0,57 km	-	4:02/km
Zone 4 < 180 bpm / 88 %HRmax	81,0 %	31:51	8,19 km	-	3:53/km
ruunning ≥ 181 bpm / 88 %HRmax	13,1 %	5:10	1,38 km	-	3:45/km

Pace data

3:53

/km

avg. Pace

15,5

km/h

avg. Speed

3:52

/km

avg. GAP

56,72

Effective VO₂max

1,03 / 3:47

/km

VI / xPace

1,03 / 3:46

/km

VI / xGAP

1,17

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,1 %	0:03	0,00 km	72 %	-
Zone 2 6:30/km - 6:01/km	0,0 %	-	-	-	-
Zone 3 6:00/km - 5:40/km	0,6 %	0:13	0,04 km	80 %	-
Zone 4 5:39/km - 5:01/km	2,6 %	1:02	0,19 km	80 %	-
Zone 5 5:00/km - 4:31/km	7,8 %	3:05	0,65 km	83 %	-
Zone 6 4:30/km - 4:01/km	34,4 %	13:33	3,18 km	86 %	-
Zone 7 4:00/km - 3:31/km	28,8 %	11:19	3,00 km	85 %	-
Zone 8 3:30/km - 3:11/km	20,3 %	7:59	2,39 km	86 %	-
Zone 9 3:10/km - …	5,3 %	2:06	0,69 km	81 %	-

Course and elevation data

10,14

Distance

0,0

Climb Score

Percentage hilly

0,94

Uphill Efficiency

0,95

Downhill Efficiency

0,00

avg. Gradient

10,14

Km-effort

Running Dynamics

164

spm

Cadence (Running)

1,57

Stride length

6453

Total steps

Miscellaneous

25.10.2016

Date

changeable

Weather condition

°C

Temperature

km/h

Wind speed

N / 7

Wind direction

°C

Wind chill factor

Asics Gel-DS Racer 10

Laufschuhe

Garmin Forerunner 920XT

Device

Source of weather data: openweathermap.org

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	3:27	0:11	174 bpm	-2 bpm =	172 bpm
2.	14:01	0:38	162 bpm	-16 bpm =	146 bpm
3.	15:24	0:40	181 bpm	-16 bpm =	165 bpm
4.	16:44	0:52	181 bpm	-26 bpm =	155 bpm
5.	18:06	0:54	182 bpm	-24 bpm =	158 bpm
6.	19:27	0:58	183 bpm	-28 bpm =	155 bpm
7.	20:49	1:09	183 bpm	-33 bpm =	150 bpm
8.	22:08	1:13	183 bpm	-33 bpm =	150 bpm
9.	23:31	1:11	183 bpm	-33 bpm =	150 bpm
10.	24:51	1:18	184 bpm	-45 bpm =	139 bpm
		9:04

Heart rate variability

2,9

lnRMSSD

344

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,3

pNN50

0,4

pNN20

2,0

Anomalies