Steigerungslauf

Overview

7,68

Distance

31:20

Time

33:23

Elapsed time

4:05

/km

Pace

177

bpm

avg. Heart rate

189

bpm

max. Heart rate

537

kcal

Energy

51,54

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:13	4:13/km	-0:08/km
2.	0,50 km	2:05	4:10/km	-0:05/km
3.	0,50 km	2:04	4:08/km	-0:03/km
4.	0,50 km	2:03	4:06/km	-0:01/km
5.	0,50 km	2:02	4:04/km	+0:01/km
6.	0,50 km	2:02	4:04/km	+0:01/km
7.	0,50 km	2:00	4:00/km	+0:05/km
8.	0,50 km	2:04	4:08/km	-0:03/km
9.	0,50 km	1:56	3:52/km	+0:13/km
10.	0,50 km	1:58	3:56/km	+0:09/km
11.	1,00 km	3:54	3:54/km	+0:11/km
12.	0,50 km	1:55	3:50/km	+0:15/km
13.	0,68 km	3:04	4:32/km	-0:27/km
	Average (total)		4:05/km

Distance	Time	Pace	bpm
1,00km	4:13	4:14/km	164bpm
0,98km	4:10	4:15/km	173bpm
1,02km	4:16	4:11/km	176bpm
1,00km	4:12	4:11/km	180bpm
1,00km	4:12	4:12/km	182bpm
0,99km	4:07	4:11/km	185bpm
1,01km	4:21	4:19/km	182bpm
0,42km	1:51	4:25/km	176bpm

Heart rate data

177

bpm

avg. Heart rate

189

bpm

max. Heart rate

537

kcal

Energy

TRIMP

3,6

Training Effect

+5,9

Pa:Hr

101,2

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 49 %HRmax	0,0 %	-	-	-	-
Zone 2 < 120 bpm / 59 %HRmax	0,0 %	-	-	-	-
Zone 3 < 160 bpm / 78 %HRmax	3,8 %	1:11	0,26 km	-	4:33/km
Zone 4 < 180 bpm / 88 %HRmax	54,0 %	16:56	4,00 km	-	4:14/km
ruunning ≥ 181 bpm / 89 %HRmax	42,2 %	13:15	3,15 km	-	4:12/km

Pace data

4:05

/km

avg. Pace

14,7

km/h

avg. Speed

4:14

/km

avg. GAP

51,54

Effective VO₂max

0,97 / 4:14

/km

VI / xPace

1,00 / 4:13

/km

VI / xGAP

1,05

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,9 %	0:17	0,03 km	86 %	-
Zone 2 6:30/km - 6:01/km	0,0 %	-	-	-	-
Zone 3 6:00/km - 5:40/km	0,0 %	-	-	-	-
Zone 4 5:39/km - 5:01/km	0,5 %	0:09	0,03 km	72 %	-
Zone 5 5:00/km - 4:31/km	1,9 %	0:35	0,13 km	80 %	-
Zone 6 4:30/km - 4:01/km	96,5 %	30:15	7,20 km	87 %	-
Zone 7 4:00/km - 3:31/km	0,3 %	0:05	0,02 km	79 %	-
Zone 8 3:30/km - 3:11/km	0,0 %	-	-	-	-
Zone 9 3:10/km - …	0,0 %	-	-	-	-

Running Dynamics

162

spm

Cadence (Running)

1,51

Stride length

12,0

Vertical oscillation

7,9

Vertical ratio

252

Ground contact time

50,1L/49,9R

Ground contact balance

118

Flight time

32,0

Flight ratio

5076

Total steps

Miscellaneous

30.08.2017

Date

Kalenji Kiprun Race

Laufschuhe

Garmin Forerunner 920XT

Device

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	28:29	2:02	188 bpm	-36 bpm =	152 bpm
	2:02

Heart rate variability

2,9

lnRMSSD

339

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,3

pNN50

0,4

pNN20

3,8

Anomalies