Intervalltraining

Overview

8,22

Distance

29:38

Time

46:42

Elapsed time

3:36

/km

Pace

172

bpm

avg. Heart rate

188

bpm

max. Heart rate

468

kcal

Energy

62,77

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:04	4:04/km	-1:02/km
2.	1,00 km	4:07	4:08/km	-1:06/km
3.	0,40 km	1:12	3:00/km	+0:02/km
4.	0,20 km	0:33	2:45/km	+0:17/km
5.	0,40 km	1:13	3:03/km	-0:01/km
6.	0,20 km	0:34	2:50/km	+0:12/km
7.	0,40 km	1:15	3:08/km	-0:06/km
8.	0,20 km	0:34	2:50/km	+0:12/km
9.	0,40 km	1:16	3:10/km	-0:08/km
10.	0,20 km	0:35	2:55/km	+0:07/km
11.	0,40 km	1:15	3:08/km	-0:06/km
12.	0,40 km	1:16	3:10/km	-0:08/km
13.	0,20 km	0:35	2:55/km	+0:07/km
14.	0,20 km	0:37	3:05/km	-0:03/km
15.	0,20 km	0:35	2:55/km	+0:07/km
16.	1,00 km	4:11	4:11/km	-1:09/km
17.	1,00 km	4:16	4:16/km	-1:14/km
18.	0,36 km	1:29	4:08/km	-1:06/km
Average (active)			3:02/km	+0:36/km
	Average (total)		3:38/km

Distance	Time	Pace	bpm
0,98km	3:58	4:03/km	162bpm
1,02km	4:15	4:10/km	170bpm
0,99km	2:53	2:54/km	174bpm
1,00km	2:58	2:56/km	172bpm
0,99km	3:01	3:04/km	176bpm
1,00km	3:08	3:07/km	174bpm
1,00km	4:16	4:15/km	174bpm
0,99km	4:09	4:12/km	172bpm
0,24km	1:00	4:14/km	177bpm

Heart rate data

172

bpm

avg. Heart rate

188

bpm

max. Heart rate

468

kcal

Energy

TRIMP

3,7

Training Effect

+7,7

Pa:Hr

66,5

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 49 %HRmax	0,0 %	-	-	-	-
Zone 2 < 120 bpm / 59 %HRmax	0,3 %	0:06	0,02 km	-	4:24/km
Zone 3 < 160 bpm / 78 %HRmax	7,6 %	2:16	0,59 km	-	3:49/km
Zone 4 < 180 bpm / 88 %HRmax	78,5 %	23:16	6,30 km	-	3:42/km
ruunning ≥ 181 bpm / 89 %HRmax	13,5 %	4:00	1,30 km	-	3:05/km

Pace data

3:36

/km

avg. Pace

16,6

km/h

avg. Speed

3:36

/km

avg. GAP

62,77

Effective VO₂max

1,09 / 3:18

/km

VI / xPace

1,10 / 3:17

/km

VI / xGAP

1,27

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,1 %	0:02	0,00 km	68 %	-
Zone 2 6:30/km - 6:01/km	0,3 %	0:05	0,01 km	71 %	-
Zone 3 6:00/km - 5:40/km	0,1 %	0:01	0,00 km	75 %	-
Zone 4 5:39/km - 5:01/km	1,2 %	0:22	0,07 km	81 %	-
Zone 5 5:00/km - 4:31/km	4,8 %	1:25	0,29 km	84 %	-
Zone 6 4:30/km - 4:01/km	39,0 %	11:33	2,75 km	84 %	-
Zone 7 4:00/km - 3:31/km	19,0 %	5:37	1,43 km	82 %	-
Zone 8 3:30/km - 3:11/km	4,5 %	1:20	0,41 km	88 %	-
Zone 9 3:10/km - …	31,1 %	9:13	3,25 km	86 %	-

Course and elevation data

8,22

Distance

0,0

Climb Score

Percentage hilly

0,00

avg. Gradient

8,22

Km-effort

Running Dynamics

166

spm

Cadence (Running)

1,67

Stride length

11,1

Vertical oscillation

6,6

Vertical ratio

235

Ground contact time

50,5L/49,5R

Ground contact balance

126

Flight time

35,0

Flight ratio

4919

Total steps

Miscellaneous

15.06.2017

Date

RPE

cloudy

Weather condition

°C

Temperature

km/h

Wind speed

SE / 149

Wind direction

°C

Wind chill factor

Kalenji Kiprun Race

Laufschuhe

Garmin Forerunner 920XT

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	8:11	3:11	170 bpm	-48 bpm =	122 bpm
2.	9:23	0:51	183 bpm	-28 bpm =	155 bpm
3.	9:57	0:58	183 bpm	-34 bpm =	149 bpm
4.	11:10	1:10	186 bpm	-37 bpm =	149 bpm
5.	11:44	1:02	181 bpm	-29 bpm =	152 bpm
6.	12:59	1:03	187 bpm	-34 bpm =	153 bpm
7.	13:33	1:10	180 bpm	-33 bpm =	147 bpm
8.	14:50	1:01	187 bpm	-33 bpm =	154 bpm
9.	15:25	1:02	179 bpm	-30 bpm =	149 bpm
10.	16:40	1:07	188 bpm	-33 bpm =	155 bpm
11.	17:56	0:54	188 bpm	-31 bpm =	157 bpm
12.	18:31	1:09	184 bpm	-34 bpm =	150 bpm
13.	19:08	0:50	181 bpm	-24 bpm =	157 bpm
14.	19:44	0:50	182 bpm	-24 bpm =	158 bpm
15.	25:48	0:45	173 bpm	-22 bpm =	151 bpm
		17:03

Heart rate variability

3,0

lnRMSSD

351

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,6

pNN50

1,3

pNN20

2,0

Anomalies