Laufen: Tempodauerlauf 10-12 k nach McMillan

Overview

19,07

Distance

1:37:56

Time

5:08

/km

Pace

259

avg. Power

132

bpm

avg. Heart rate

151

bpm

max. Heart rate

168

TRIMP

Elevation

Laps

Distance	Time	Pace	bpm	Power
1,00km	5:59	6:00/km	119bpm	223W
1,00km	5:57	5:58/km	118bpm	227W
1,00km	5:55	5:55/km	116bpm	226W
1,00km	6:50	6:51/km	115bpm	206W
1,00km	4:37	4:37/km	136bpm	293W
1,00km	4:41	4:41/km	140bpm	288W
1,00km	4:36	4:37/km	146bpm	294W
1,00km	4:38	4:38/km	148bpm	300W
1,00km	4:38	4:38/km	146bpm	288W
1,00km	4:28	4:28/km	147bpm	294W
1,00km	4:31	4:31/km	145bpm	294W
0,99km	4:19	4:21/km	146bpm	298W
1,00km	4:19	4:18/km	148bpm	295W
1,00km	4:29	4:29/km	147bpm	292W
1,00km	4:48	4:47/km	143bpm	272W
1,00km	5:44	5:44/km	122bpm	230W
1,00km	5:46	5:46/km	122bpm	234W
1,00km	5:40	5:41/km	122bpm	231W
1,00km	5:31	5:30/km	125bpm	236W
0,07km	0:32	7:42/km	126bpm	226W

Heart rate data

132

bpm

avg. Heart rate

151

bpm

max. Heart rate

168

TRIMP

-0,5

Pa:Hr

+0,8

Pw:Hr

65,0

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 128 bpm / 74 %HRmax	49,3 %	48:17	8,16 km	226 W	5:55/km
Zone 2 < 141 bpm / 81 %HRmax	9,1 %	8:55	1,88 km	275 W	4:45/km
Zone 3 < 150 bpm / 86 %HRmax	41,4 %	40:31	8,99 km	294 W	4:30/km
Zone 4 < 160 bpm / 92 %HRmax	0,3 %	0:15	0,05 km	323 W	5:19/km
Zone 5 ≥ 161 bpm / 93 %HRmax	0,0 %	-	-	-	-

Pace data

5:08

/km

avg. Pace

11,7

km/h

avg. Speed

5:08

/km

avg. GAP

1,03 / 5:00

/km

VI / xPace

1,03 / 4:59

/km

VI / xGAP

1,16

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	8,6 %	8:28	1,03 km	68 %	205 W
Zone 2 6:30/km - 6:01/km	10,2 %	10:01	1,61 km	68 %	224 W
Zone 3 6:00/km - 5:31/km	19,5 %	19:07	3,34 km	70 %	231 W
Zone 4 5:30/km - 5:01/km	14,4 %	14:05	2,71 km	74 %	252 W
Zone 5 5:00/km - 4:31/km	22,1 %	21:37	4,57 km	82 %	287 W
Zone 6 4:30/km - 4:01/km	20,9 %	20:31	4,75 km	83 %	294 W
Zone 7 4:00/km - 3:31/km	4,2 %	4:04	1,04 km	84 %	294 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:05	0,02 km	73 %	243 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

259

avg. Power

3,60

W/kg

Specific power

266

xPower

1,03

Variability Index

0,90

Running Effectiveness

0,75

Efficiency Index

1,96

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Easy … - 234 W	34,8 %	34:08	5,61 km	68 %	6:05/km
Tempo 235 W - 264 W	16,2 %	15:52	2,82 km	71 %	5:37/km
Schwelle 265 W - 293 W	23,3 %	22:50	5,09 km	83 %	4:29/km
VO2max 294 W - 337 W	25,3 %	24:47	5,48 km	83 %	4:32/km
Anaerob 338 W - …	0,4 %	0:21	0,07 km	85 %	4:46/km

Course and elevation data

19,07

Distance

1,10

Uphill Efficiency

0,88

Downhill Efficiency

0,00

avg. Gradient

19,07

Km-effort

Running Dynamics

Vertical oscillation

Vertical ratio

251

Ground contact time

Ground contact balance

Miscellaneous

09.02.2019

Date

°C

Temperature

Garmin Fenix 3 HR

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)		Performance condition
1.	20:21	0:27	104 bpm	-4 bpm =	100 bpm	-
2.	23:28	1:34	98 bpm	-4 bpm =	94 bpm	-
3.	24:39	5:03	111 bpm	-28 bpm =	83 bpm	±0
4.	24:40	0:25	81 bpm	-1 bpm =	80 bpm	±0
5.	29:37	0:15	134 bpm	-10 bpm =	124 bpm	±0
6.	1:13:45	0:04	146 bpm	-3 bpm =	143 bpm	±0
7.	1:18:03	1:16	125 bpm	-25 bpm =	100 bpm	+3
		9:04