Intervalltraining: 4x2k (knapp unter Schwelle), teilweise glatt; lief gut und nicht zu hart

Overview

15,20

Distance

1:00:56

Time

1:00:56

Elapsed time

4:01

/km

Pace

288

avg. Power

155

bpm

avg. Heart rate

174

bpm

max. Heart rate

59,68

VO2max

126

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:12	4:12/km	-0:12/km
2.	1,00 km	4:13	4:13/km	-0:13/km
3.	0,50 km	2:17	4:34/km	-0:34/km
4.	1,00 km	3:33	3:33/km	+0:27/km
5.	1,00 km	3:33	3:33/km	+0:27/km
6.	0,59 km	3:00	5:04/km	-1:04/km
7.	1,00 km	3:36	3:36/km	+0:24/km
8.	1,00 km	3:34	3:34/km	+0:26/km
9.	0,62 km	3:00	4:52/km	-0:51/km
10.	1,00 km	3:31	3:31/km	+0:29/km
11.	1,00 km	3:34	3:34/km	+0:26/km
12.	0,61 km	3:00	4:57/km	-0:56/km
13.	1,00 km	3:36	3:36/km	+0:24/km
14.	1,00 km	3:32	3:32/km	+0:28/km
15.	0,67 km	3:00	4:30/km	-0:29/km
16.	1,00 km	4:23	4:23/km	-0:23/km
17.	1,00 km	4:24	4:24/km	-0:24/km
18.	0,21 km	0:56	4:24/km	-0:24/km
	Average (total)		4:00/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:10	4:11/km	139bpm	277W	+22/-0
1,00km	4:13	4:13/km	145bpm	276W	+2/-0
1,00km	4:03	4:03/km	147bpm	286W	+2/-0
1,00km	3:34	3:34/km	164bpm	320W	+0/-0
1,00km	4:19	4:18/km	156bpm	269W	+0/-2
1,00km	3:44	3:44/km	158bpm	305W	+4/-0
1,00km	3:34	3:34/km	170bpm	321W	+0/-9
1,00km	4:22	4:22/km	153bpm	267W	+0/-1
1,00km	3:31	3:31/km	170bpm	324W	+1/-0
1,00km	3:58	3:57/km	168bpm	294W	+1/-0
1,00km	4:00	4:01/km	155bpm	287W	+3/-0
1,00km	3:35	3:34/km	171bpm	320W	+0/-2
1,00km	4:12	4:12/km	158bpm	277W	+2/-0
1,00km	4:23	4:24/km	146bpm	266W	+0/-0
1,00km	4:24	4:24/km	143bpm	264W	+0/-3
0,20km	0:53	4:28/km	142bpm	261W	+0/-0

Composite data

4:01

/km

avg. Pace

15,0

km/h

avg. Speed

3:59

/km

avg. GAP

15,68

Km-effort

1,27

Aerobic Efficiency

1,02 / 3:56

/km

VI / xPace

1,02 / 3:55

/km

VI / xGAP

59,68

Effective VO₂max

126

TRIMP

155

bpm

avg. Heart rate

174

bpm

max. Heart rate

2.9

Training Effect

±0/-4

Performance condition

+3,2

Pa:Hr

+2,1

Pw:Hr

+48/-27

Ascent/Descent

0,49

avg. Gradient

0,0

Climb Score

Percentage hilly

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 5:29/km	0,8 %	0:28	0,07 km	83 %	186 W
Zone 2 5:28/km - 5:00/km	7,6 %	4:36	0,90 km	77 %	233 W
Zone 3 4:59/km - 4:40/km	8,0 %	4:51	1,00 km	75 %	243 W
Zone 4 4:39/km - 4:25/km	9,5 %	5:46	1,27 km	75 %	259 W
Zone 5 4:24/km - 4:10/km	19,7 %	11:59	2,79 km	74 %	271 W
Zone 6 4:09/km - 3:54/km	8,5 %	5:09	1,26 km	75 %	282 W
Zone 7 3:53/km - 3:40/km	2,4 %	1:27	0,39 km	84 %	310 W
Zone 8 3:39/km - 3:29/km	39,1 %	23:50	6,70 km	86 %	321 W
Zone 9 3:28/km - …	4,6 %	2:49	0,82 km	86 %	329 W

Zone		Time	Distance	Power	Pace
Zone 1 < 130 bpm / 67 %HRmax	0,5 %	0:20	0,08 km	273 W	4:00/km
Zone 2 < 137 bpm / 71 %HRmax	3,4 %	2:03	0,46 km	260 W	4:30/km
Zone 3 < 151 bpm / 78 %HRmax	44,4 %	27:04	6,14 km	264 W	4:24/km
Zone 4 < 166 bpm / 86 %HRmax	20,8 %	12:42	3,33 km	301 W	3:49/km
Zone 5 < 174 bpm / 90 %HRmax	30,8 %	18:46	5,18 km	317 W	3:37/km
Zone 6 < 180 bpm / 93 %HRmax	0,0 %	-	-	-	-
Zone 7 ≥ 181 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

288

avg. Power

4,27

W/kg

Specific power

293

xPower

1,02

Variability Index

0,97

Running Effectiveness

0,87

Efficiency Index

1,86

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	0:01	0,00 km	87 %	8:49/km
Zone 2 101 W - 200 W	0,5 %	0:17	0,04 km	82 %	6:44/km
Zone 3 201 W - 300 W	53,2 %	32:23	7,22 km	75 %	4:29/km
Zone 4 301 W - 400 W	46,3 %	28:14	7,93 km	86 %	3:34/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

180

spm

Cadence (Running)

1,39

Stride length

Vertical oscillation

5,0

Vertical ratio

213

Ground contact time

Ground contact balance

120

Flight time

36,1

Flight ratio

10968

Total steps

Miscellaneous

01.02.2019

Date

RPE

Adidas Adios 3 O

Laufschuhe

Garmin Forerunner 935

Device

Heart rate variability

2,8

lnRMSSD

389

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

1,1

pNN50

1,8

pNN20

0,0

Anomalies