Intervalltraining

Overview

6,18

Distance

22:51

Time

29:37

Elapsed time

3:42

/km

Pace

175

bpm

avg. Heart rate

189

bpm

max. Heart rate

384

kcal

Energy

59,24

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	3:54	3:54/km	-0:39/km
2.	0,66 km	2:42	4:05/km	-0:50/km
3.	0,46 km	1:32	3:22/km	-0:07/km
4.	0,47 km	1:31	3:16/km	-0:01/km
5.	0,50 km	1:37	3:14/km	+0:01/km
6.	0,50 km	1:36	3:12/km	+0:03/km
7.	0,50 km	1:36	3:12/km	+0:03/km
8.	1,00 km	4:07	4:07/km	-0:52/km
9.	1,00 km	3:51	3:51/km	-0:36/km
10.	0,10 km	0:24	4:00/km	-0:45/km
Average (active)			3:15/km	+0:27/km
	Average (total)		3:42/km

Distance	Time	Pace	bpm
0,98km	3:49	3:54/km	164bpm
1,00km	3:50	3:50/km	174bpm
1,01km	3:18	3:16/km	176bpm
0,99km	3:11	3:13/km	177bpm
1,00km	3:59	4:01/km	177bpm
1,02km	3:55	3:50/km	181bpm
0,18km	0:47	4:19/km	183bpm

Heart rate data

175

bpm

avg. Heart rate

189

bpm

max. Heart rate

384

kcal

Energy

TRIMP

3,4

Training Effect

+5,0

Pa:Hr

81,3

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 49 %HRmax	1,5 %	0:21	0,09 km	-	3:46/km
Zone 2 < 120 bpm / 59 %HRmax	0,0 %	-	-	-	-
Zone 3 < 160 bpm / 78 %HRmax	6,3 %	1:26	0,36 km	-	4:01/km
Zone 4 < 180 bpm / 88 %HRmax	54,7 %	12:29	3,37 km	-	3:42/km
ruunning ≥ 181 bpm / 89 %HRmax	37,5 %	8:33	2,36 km	-	3:38/km

Pace data

3:42

/km

avg. Pace

16,2

km/h

avg. Speed

3:41

/km

avg. GAP

59,24

Effective VO₂max

1,04 / 3:34

/km

VI / xPace

1,03 / 3:34

/km

VI / xGAP

1,22

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,2 %	0:03	0,00 km	68 %	-
Zone 2 6:30/km - 6:01/km	0,5 %	0:07	0,01 km	77 %	-
Zone 3 6:00/km - 5:40/km	0,2 %	0:03	0,01 km	74 %	-
Zone 4 5:39/km - 5:01/km	0,6 %	0:08	0,03 km	82 %	-
Zone 5 5:00/km - 4:31/km	4,6 %	1:03	0,21 km	87 %	-
Zone 6 4:30/km - 4:01/km	21,6 %	4:56	1,17 km	85 %	-
Zone 7 4:00/km - 3:31/km	40,0 %	9:08	2,41 km	86 %	-
Zone 8 3:30/km - 3:11/km	17,1 %	3:54	1,16 km	87 %	-
Zone 9 3:10/km - …	15,1 %	3:27	1,17 km	86 %	-

Course and elevation data

6,18

Distance

0,0

Climb Score

Percentage hilly

0,00

avg. Gradient

6,18

Km-effort

Running Dynamics

168

spm

Cadence (Running)

1,61

Stride length

10,8

Vertical oscillation

6,7

Vertical ratio

241

Ground contact time

49,6L/50,4R

Ground contact balance

116

Flight time

32,5

Flight ratio

3839

Total steps

Miscellaneous

16.08.2017

Date

sunny

Weather condition

°C

Temperature

km/h

Wind speed

W / 270

Wind direction

°C

Wind chill factor

Kalenji Kiprun Race

Laufschuhe

Garmin Forerunner 920XT

Device

Source of weather data: openweathermap.org

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	6:36	0:35	174 bpm	-22 bpm =	152 bpm
2.	8:07	0:59	183 bpm	-36 bpm =	147 bpm
3.	9:39	1:09	185 bpm	-45 bpm =	140 bpm
4.	11:16	1:37	188 bpm	-52 bpm =	136 bpm
5.	12:52	1:25	189 bpm	-46 bpm =	143 bpm
6.	14:27	0:54	189 bpm	-30 bpm =	159 bpm
7.	19:39	0:09	182 bpm	-1 bpm =	181 bpm
		6:48

Heart rate variability

4,4

lnRMSSD

345

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,6

pNN50

0,8

pNN20

1,1

Anomalies