Athlete

henkkramer

Total distance

36 319,33 km

Activities

1 578x

Total duration

73d 12:57:19

Z1 Duurloop: 60'

00:00

Overview

13,85

Distance

1:00:12

Time

1:00:58

Elapsed time

4:21

/km

Pace

146

bpm

avg. Heart rate

155

bpm

max. Heart rate

TRIMP

242

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:38	4:38/km	+0:17/km
2.	1,00 km	4:40	4:40/km	+0:19/km
3.	1,00 km	4:20	4:20/km	-0:01/km
4.	1,00 km	4:21	4:21/km	+0:00/km
5.	1,00 km	4:14	4:14/km	-0:07/km
6.	1,00 km	4:16	4:16/km	-0:05/km
7.	1,00 km	4:15	4:15/km	-0:06/km
8.	1,00 km	4:13	4:13/km	-0:08/km
9.	1,00 km	4:22	4:22/km	+0:01/km
10.	1,00 km	4:14	4:14/km	-0:07/km
11.	1,00 km	4:09	4:09/km	-0:12/km
12.	1,00 km	4:28	4:28/km	+0:07/km
13.	1,00 km	4:17	4:17/km	-0:04/km
14.	0,85 km	3:46	4:25/km	+0:04/km
	Average (total)		4:21/km

Distance	Time	Pace	bpm	elev.
1,00 km	4:37	4:38/km	134 bpm	+20/-24
1,00 km	4:40	4:41/km	147 bpm	+7/-23
1,00 km	4:20	4:20/km	146 bpm	+29/-26
1,00 km	4:21	4:21/km	148 bpm	+21/-25
1,00 km	4:14	4:14/km	145 bpm	+3/-6
1,00 km	4:16	4:16/km	147 bpm	+4/-3
1,00 km	4:14	4:15/km	146 bpm	+12/-10
1,00 km	4:13	4:13/km	148 bpm	+6/-7
1,00 km	4:22	4:22/km	148 bpm	+18/-11
1,00 km	4:15	4:14/km	149 bpm	+26/-17
1,00 km	4:08	4:09/km	148 bpm	+13/-26
1,00 km	4:29	4:28/km	144 bpm	+16/-17
1,00 km	4:17	4:17/km	147 bpm	+42/-26
0,85 km	3:46	4:25/km	151 bpm	+25/-16

Composite data

Composite plot Pace zones Heart rate zones All

4:21

/km

avg. Pace

13,8

km/h

avg. Speed

4:18

/km

avg. GAP

16,27

Km-effort

1,25

Aerobic Efficiency

1,01 / 4:19

/km

VI / xPace

1,02 / 4:14

/km

VI / xGAP

146

bpm

avg. Heart rate

155

bpm

max. Heart rate

2.7

Training Effect

-2,4

Pa:Hr

46,3

ml/kg

Peak Epoc

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,9 %	1:44	0,19 km	143 bpm	-
Zone 2 6:30/km - 6:01/km	1,4 %	0:52	0,14 km	140 bpm	-
Zone 3 6:00/km - 5:31/km	2,1 %	1:15	0,21 km	144 bpm	-
Zone 4 5:30/km - 5:01/km	3,3 %	1:59	0,37 km	145 bpm	-
Zone 5 5:00/km - 4:31/km	10,8 %	6:29	1,37 km	145 bpm	-
Zone 6 4:30/km - 4:01/km	67,9 %	40:52	9,62 km	147 bpm	-
Zone 7 4:00/km - 3:31/km	9,2 %	5:31	1,42 km	146 bpm	-
Zone 8 3:30/km - 3:01/km	1,6 %	0:56	0,31 km	141 bpm	-
Zone 9 3:00/km - …	0,9 %	0:34	0,22 km	149 bpm	-

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 140 bpm / 74 %HRmax	5,8 %	3:28	0,79 km	-	4:23/km
Zone 1 ≤ 150 bpm / 80 %HRmax	86,0 %	51:47	11,90 km	-	4:21/km
Zone 2 ≤ 160 bpm / 85 %HRmax	8,2 %	4:57	1,16 km	-	4:16/km
Zone 3 ≤ 170 bpm / 90 %HRmax	0,0 %	-	-	-	-
Zone 4 ≤ 180 bpm / 96 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 96 %HRmax	0,0 %	-	-	-	-

Course and elevation data

13,85

Distance

+242/-237

Ascent/Descent

0,6

Climb Score

Percentage hilly

1,14

Uphill Efficiency

0,88

Downhill Efficiency

339

Vm/h

VAM

17,5

m/km

Relative elevation gain

3,46

avg. Gradient

16,27

Km-effort

Running Dynamics

Cadence Stride length Vertical ratio Oscillation Ground contact time Ground contact balance Flight time All

172

spm

Cadence

1,34

Stride length

10,5

Vertical oscillation

7,8

Vertical ratio

216

Ground contact time

48,8L/51,2R

Ground contact balance

133

Flight time

38,1

Flight ratio

10354

Total steps

Miscellaneous

Additional notes Fit details (by file) Pauses Temperature Heading All

17.01.2019

Date

changeable

Weather condition

°C

Temperature

-5

°C

Dew point

km/h

Wind speed

N / 10

Wind direction

Humidity

1027

hpa

Pressure

-4

°C

Wind chill factor

-2

°C

Heat index

#buitenland, #pre-breakfast

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:06	0:45	139 bpm	-29 bpm =	110 bpm
	0:45

Heart rate variability

R-R intervals Successive differences Poincaré plot DFA-a1 All

3,2

lnRMSSD

411

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,5

pNN50

1,3

pNN20

1,7

Anomalies

0,40

avg. DFA-alpha1

0,26

min. DFA-alpha1

0,60

max. DFA-alpha1

> 0,75

Valid

2,3

Artifacts

Estimated aerobic threshold:
Power: -
Heart rate: -
Pace: -