Intervalltraining

Overview

6,28

Distance

32:07

Time

32:30

Elapsed time

5:07

/km

Pace

avg. Power

160

bpm

avg. Heart rate

180

bpm

max. Heart rate

418

kcal

Energy

47,18

VO2max

TRIMP

Elevation

Heart rate data

160

bpm

avg. Heart rate

180

bpm

max. Heart rate

418

kcal

Energy

TRIMP

+5,5

Pa:Hr

+35,2

Pw:Hr

67,3

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 134 bpm / 67 %HRmax	4,0 %	1:18	0,20 km	156 W	6:22/km
Zone 2 < 154 bpm / 77 %HRmax	19,9 %	6:23	1,04 km	38 W	6:10/km
Zone 3 < 162 bpm / 81 %HRmax	10,4 %	3:20	0,63 km	66 W	5:17/km
Zone 4 < 173 bpm / 87 %HRmax	53,6 %	17:13	3,57 km	47 W	4:50/km
Zone 5 ≥ 174 bpm / 87 %HRmax	12,1 %	3:53	0,84 km	49 W	4:37/km

Pace data

5:07

/km

avg. Pace

11,7

km/h

avg. Speed

5:07

/km

avg. GAP

47,18

Effective VO₂max

1,06 / 4:51

/km

VI / xPace

1,06 / 4:50

/km

VI / xGAP

0,96

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	23,3 %	7:29	0,76 km	77 %	67 W
Zone 2 6:30/km - 6:01/km	0,7 %	0:14	0,03 km	79 %	11 W
Zone 3 6:00/km - 5:31/km	1,4 %	0:27	0,07 km	80 %	9 W
Zone 4 5:30/km - 5:01/km	4,6 %	1:28	0,29 km	81 %	15 W
Zone 5 5:00/km - 4:31/km	28,4 %	9:08	1,92 km	85 %	84 W
Zone 6 4:30/km - 4:01/km	35,7 %	11:28	2,71 km	82 %	29 W
Zone 7 4:00/km - 3:31/km	5,4 %	1:44	0,45 km	83 %	26 W
Zone 8 3:30/km - 3:01/km	0,3 %	0:06	0,03 km	83 %	6 W
Zone 9 3:00/km - …	0,2 %	0:03	0,01 km	86 %	-

Power data

avg. Power

0,68

W/kg

Specific power

269

xPower

4,80

Variability Index

4,80

Running Effectiveness

3,49

Efficiency Index

0,32

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	93,6 %	30:04	5,91 km	82 %	5:05/km
Zone 2 101 W - 200 W	0,6 %	0:11	0,04 km	84 %	4:23/km
Zone 3 201 W - 300 W	1,1 %	0:21	0,08 km	86 %	4:36/km
Zone 4 301 W - 400 W	1,3 %	0:25	0,09 km	86 %	4:49/km
Zone 5 401 W - …	3,4 %	1:06	0,17 km	77 %	6:37/km

Elevation data

6,28

Distance

+19/-19

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,61

avg. Gradient

6,47

Km-effort

Climb Score view

Elevation data were corrected.

Laps

	Distance	Time	Pace	diff
1.	0,66 km	3:00	4:34/km	+0:35/km
2.	0,10 km	1:00	9:48/km	-4:39/km
3.	0,65 km	3:00	4:36/km	+0:33/km
4.	0,11 km	1:00	8:46/km	-3:37/km
5.	0,68 km	3:00	4:27/km	+0:42/km
6.	0,11 km	1:00	8:46/km	-3:37/km
7.	0,68 km	3:00	4:24/km	+0:45/km
8.	0,11 km	1:00	9:10/km	-4:01/km
9.	0,66 km	3:00	4:31/km	+0:38/km
10.	0,10 km	1:00	10:32/km	-5:22/km
11.	0,66 km	3:00	4:34/km	+0:35/km
12.	0,10 km	1:00	9:54/km	-4:45/km
13.	0,68 km	3:00	4:25/km	+0:44/km
14.	0,11 km	1:00	8:51/km	-3:42/km
15.	0,72 km	3:00	4:11/km	+0:58/km
16.	0,08 km	1:00	11:54/km	-6:45/km
	Average (total)		5:09/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:01	5:07/km	153bpm	152W	+16/-0
1,02km	5:03	4:58/km	164bpm	34W	+4/-4
1,00km	4:56	4:57/km	165bpm	63W	+11/-11
0,99km	5:23	5:28/km	161bpm	43W	+5/-5
1,01km	5:05	5:04/km	163bpm	26W	+0/-2
0,99km	4:49	4:51/km	168bpm	27W	+0/-6
0,29km	1:50	6:27/km	169bpm	43W	+0/-7

Running Dynamics

166

spm

Cadence (Running)

1,18

Stride length

5331

Total steps

Miscellaneous

02.12.2015

Date

cloudy

Weather condition

°C

Temperature

Adrenaline GTS 15

Laufschuhe

Garmin Forerunner 225, Kalenji Reflex Weste

Ausrüstung

CEP Night Run Socks 2.0

Socken

Under Armor Catalyst heatgear

Hosen

Nike DRI-FIT lang

Hemden

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	3:29	0:10	171 bpm	-3 bpm =	168 bpm
2.	19:19	0:10	171 bpm	-2 bpm =	169 bpm
3.	32:03	0:03	140 bpm	-4 bpm =	136 bpm
		0:23