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Interval training: 4x 6' R.2'

Overview

14,20

km

Distance

1:03:24

Time

1:03:24

Elapsed time

4:28

/km

Pace

317

W

avg. Power

149

bpm

avg. Heart rate

173

bpm

max. Heart rate

730

kcal

Energy

58,97

VO2max

135

TRIMP

153

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,36 km	16:46	4:59/km	-1:06/km
2.	1,49 km	6:03	4:04/km	-0:10/km
3.	0,41 km	2:02	4:58/km	-1:04/km
4.	1,51 km	6:00	3:58/km	-0:04/km
5.	0,42 km	1:59	4:43/km	-0:49/km
6.	1,53 km	6:00	3:55/km	-0:01/km
7.	0,41 km	2:02	4:59/km	-1:05/km
8.	1,64 km	6:01	3:40/km	+0:14/km
9.	3,43 km	16:31	4:49/km	-0:55/km
Average (active)			3:54/km	+0:34/km
	Average (total)		4:28/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:10	5:16/km	133bpm	290W	+25/-4
1,01km	5:19	5:16/km	140bpm	292W	+25/-0
0,99km	4:36	4:37/km	138bpm	279W	+4/-21
1,01km	4:12	4:09/km	149bpm	336W	+10/-16
1,00km	4:18	4:19/km	160bpm	382W	+30/-0
1,00km	4:08	4:08/km	156bpm	357W	+12/-10
1,01km	4:13	4:12/km	158bpm	354W	+13/-4
1,00km	3:59	3:58/km	153bpm	315W	+0/-33
1,00km	4:16	4:17/km	155bpm	336W	+7/-4
1,00km	3:49	3:47/km	161bpm	362W	+4/-17
0,99km	3:51	3:54/km	167bpm	364W	+0/-4
1,01km	5:03	4:59/km	146bpm	286W	+5/-0
0,99km	4:51	4:53/km	145bpm	286W	+17/-15
1,00km	4:35	4:35/km	140bpm	264W	+0/-28
0,21km	1:05	5:08/km	142bpm	264W	+0/-0

Composite data

4:28

/km

avg. Pace

13,4

km/h

avg. Speed

4:25

/km

avg. GAP

15,73

km

Km-effort

1,19

Aerobic Efficiency

1,04 / 4:19

/km

VI / xPace

1,03 / 4:16

/km

VI / xGAP

58,97

Effective VO₂max

135

TRIMP

149

bpm

avg. Heart rate

81

%

avg. Heart rate

173

bpm

max. Heart rate

94

%

max. Heart rate

730

kcal

Energy

+3,8

%

Pa:Hr

+6,1

%

Pw:Hr

+153/-154

m

Ascent/Descent

2,16

%

avg. Gradient

44

%

Percentage hilly

Sézenove

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,3 %	0:11	0,03 km	64 %	259 W
Zone 2 6:30/km - 6:01/km	1,2 %	0:45	0,12 km	76 %	268 W
Zone 3 6:00/km - 5:31/km	5,3 %	3:23	0,59 km	79 %	297 W
Zone 4 5:30/km - 5:01/km	17,2 %	10:54	2,09 km	78 %	295 W
Zone 5 5:00/km - 4:31/km	29,8 %	18:53	3,98 km	77 %	286 W
Zone 6 4:30/km - 4:01/km	20,2 %	12:48	3,02 km	82 %	330 W
Zone 7 4:00/km - 3:31/km	24,4 %	15:28	4,08 km	88 %	367 W
Zone 8 3:30/km - 3:01/km	1,7 %	1:03	0,30 km	87 %	353 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,5 %	0:20	0,07 km	255 W	4:54/km
Zone 1 < 128 bpm / 70 %HRmax	1,9 %	1:13	0,25 km	291 W	4:57/km
Zone 2 < 142 bpm / 77 %HRmax	33,9 %	21:29	4,43 km	281 W	4:51/km
Zone 3 < 156 bpm / 85 %HRmax	32,2 %	20:26	4,42 km	314 W	4:37/km
Zone 4 < 170 bpm / 92 %HRmax	29,8 %	18:54	4,75 km	363 W	3:59/km
Zone 5 ≥ 171 bpm / 93 %HRmax	1,7 %	1:03	0,28 km	391 W	3:43/km

Power data

317

W

avg. Power

4,95

W/kg

Specific power

333

W

xPower

1,05

Variability Index

0,75

Running Effectiveness

0,71

Efficiency Index

2,13

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,0 %	0:01	0,00 km	47 %	8:23/km
Zone 3 201 W - 300 W	44,3 %	28:04	5,83 km	77 %	4:49/km
Zone 4 301 W - 400 W	47,2 %	29:56	7,02 km	84 %	4:16/km
Zone 5 401 W - …	8,5 %	5:24	1,36 km	88 %	3:59/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,22

m

Stride length

11666

Total steps

Miscellaneous

25.04.2024

Date

07:07

Time of day

16

RPE

5

Subjective feeling

sunny

Weather condition

2

°C

Temperature

-1

°C

Dew Point

3

km/h

Wind speed

S / 190

°

Wind direction

83

%

Humidity

18

%

Cloud Cover

1013

hpa

Pressure

-2

°C

Wind chill factor

0

°C

Heat index

Garmin Instinct Solar

GPS

Shokz OpenSwim

Headset

Polar H10 II

HRMonitor

VFF V-Trail 2.0 III

Running Shoes

Garmin Instinct Solar

Device

Source of weather data: Weather

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