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Intervalltraining

Composite data

10,13

km

Distance

51:49

Time

5:07

/km

avg. Pace

11,7

km/h

avg. Speed

5:10

/km

avg. GAP

10,46

km

Km-effort

0,99

Aerobic Efficiency

1,03 / 4:57

/km

VI / xPace

1,06 / 4:53

/km

VI / xGAP

46,82

Effective VO₂max

94

TRIMP

153

bpm

avg. Heart rate

79

%

avg. Heart rate

181

bpm

max. Heart rate

94

%

max. Heart rate

692

kcal

Energy

3.4

Training Effect

+5/-3

Performance condition

+16,6

%

Pa:Hr

+13,3

%

Pw:Hr

53:08

Elapsed time

+33/-30

m

Ascent/Descent

0,62

%

avg. Gradient

18

%

Percentage hilly

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	12,2 %	6:20	0,72 km	79 %	161 W
Zone 2 6:30/km - 6:01/km	3,7 %	1:56	0,31 km	80 %	236 W
Zone 3 6:00/km - 5:31/km	29,8 %	15:29	2,71 km	79 %	257 W
Zone 4 5:30/km - 5:01/km	21,8 %	11:18	2,15 km	70 %	274 W
Zone 5 5:00/km - 4:31/km	2,6 %	1:22	0,28 km	73 %	298 W
Zone 6 4:30/km - 4:01/km	17,2 %	8:55	2,18 km	85 %	349 W
Zone 7 4:00/km - 3:31/km	12,6 %	6:33	1,66 km	86 %	358 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 1 < 144 bpm / 75 %HRmax	30,5 %	15:48	2,92 km	262 W	5:24/km
Zone 2 < 154 bpm / 80 %HRmax	14,4 %	7:29	1,33 km	257 W	5:39/km
Zone 3 < 164 bpm / 85 %HRmax	30,7 %	15:57	2,90 km	267 W	5:30/km
Zone 4 < 173 bpm / 90 %HRmax	13,7 %	7:08	1,58 km	317 W	4:31/km
Zone 5 ≥ 174 bpm / 90 %HRmax	10,6 %	5:31	1,29 km	334 W	4:17/km

Laps

	Distance	Time	Pace	diff
1.	2,40 km	12:46	5:19/km	-0:12/km
2.	1,00 km	3:56	3:56/km	+1:12/km
3.	0,20 km	1:34	7:50/km	-2:42/km
4.	1,00 km	3:59	3:59/km	+1:09/km
5.	0,20 km	1:48	9:00/km	-3:52/km
6.	1,00 km	3:57	3:57/km	+1:11/km
7.	0,20 km	1:55	9:35/km	-4:27/km
8.	1,00 km	3:58	3:58/km	+1:10/km
9.	3,10 km	17:56	5:47/km	-0:39/km
	Average (total)		5:08/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:23	5:23/km	121bpm	273W	+20/-0
1,00km	5:10	5:10/km	138bpm	279W	+0/-2
1,00km	4:41	4:41/km	144bpm	308W	+0/-5
1,00km	4:51	4:51/km	159bpm	298W	+0/-9
1,00km	5:01	5:02/km	161bpm	282W	+2/-0
1,00km	5:08	5:08/km	166bpm	275W	+0/-7
1,00km	4:20	4:19/km	172bpm	331W	+5/-0
1,00km	5:55	5:55/km	154bpm	250W	+0/-0
1,00km	5:42	5:42/km	158bpm	260W	+1/-0
1,00km	5:39	5:39/km	156bpm	259W	+0/-2
0,01km	0:03	5:42/km	156bpm	267W	+0/-0

Power data

279

W

avg. Power

3,40

W/kg

Specific power

292

W

xPower

1,05

Variability Index

0,96

Running Effectiveness

0,70

Efficiency Index

1,81

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,3 %	0:40	0,06 km	60 %	10:55/km
Zone 2 101 W - 200 W	9,9 %	5:07	0,58 km	81 %	8:51/km
Zone 3 201 W - 300 W	58,0 %	30:06	5,42 km	76 %	5:33/km
Zone 4 301 W - 400 W	30,8 %	16:00	3,95 km	85 %	4:03/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Running Dynamics

164

spm

Cadence (Running)

1,19

m

Stride length

7,2

cm

Vertical oscillation

6,1

%

Vertical ratio

299

ms

Ground contact time

51,0L/49,0R

%

Ground contact balance

67

ms

Flight time

18,3

%

Flight ratio

8498

Total steps

Miscellaneous

12.06.2018

Date

18

RPE

cloudy

Weather condition

17

°C

Temperature

9

°C

Dew Point

14

km/h

Wind speed

NW / 327

°

Wind direction

60

%

Humidity

1012

hpa

Pressure

17

°C

Wind chill factor

16

°C

Heat index

HOKA TRACER gelb

Laufschuhe

Garmin Forerunner 935

Device

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	2:44	0:29	131 bpm	-15 bpm =	116 bpm
2.	12:44	0:44	140 bpm	-21 bpm =	119 bpm
3.	47:12	0:02	154 bpm	+1 bpm =	155 bpm
		1:15

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