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Intervalltraining

Overview

15,15

km

Distance

1:12:16

Time

1:12:16

Elapsed time

4:46

/km

Pace

375

W

avg. Power

149

bpm

avg. Heart rate

181

bpm

max. Heart rate

941

kcal

Energy

54,03

VO2max

119

TRIMP

99

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:30	5:30/km	-0:44/km
2.	1,00 km	5:14	5:14/km	-0:28/km
3.	1,00 km	4:31	4:31/km	+0:15/km
4.	1,00 km	3:40	3:40/km	+1:06/km
5.	1,00 km	4:56	4:56/km	-0:10/km
6.	1,00 km	4:22	4:22/km	+0:24/km
7.	1,00 km	4:59	4:59/km	-0:13/km
8.	1,00 km	4:43	4:43/km	+0:03/km
9.	1,00 km	4:43	4:43/km	+0:03/km
10.	1,00 km	4:52	4:52/km	-0:06/km
11.	1,00 km	4:53	4:53/km	-0:07/km
12.	1,00 km	4:18	4:18/km	+0:28/km
13.	1,00 km	5:05	5:05/km	-0:19/km
14.	1,00 km	5:04	5:04/km	-0:18/km
15.	1,00 km	4:39	4:39/km	+0:07/km
16.	0,15 km	0:46	5:11/km	-0:25/km
	Average (total)		4:46/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:31	5:32/km	122bpm	311W	+13/-20
1,00km	5:14	5:14/km	135bpm	362W	+21/-4
1,00km	4:32	4:32/km	157bpm	438W	+23/-0
1,00km	3:39	3:39/km	175bpm	439W	+4/-14
1,00km	4:57	4:56/km	148bpm	342W	+0/-6
1,00km	4:22	4:22/km	161bpm	423W	+4/-4
1,00km	4:59	4:59/km	149bpm	368W	+0/-3
1,00km	4:43	4:43/km	144bpm	359W	+0/-16
1,00km	4:42	4:43/km	146bpm	375W	+7/-12
1,00km	4:53	4:53/km	147bpm	369W	+0/-17
0,99km	4:53	4:55/km	148bpm	364W	+6/-0
1,01km	4:19	4:19/km	159bpm	395W	+1/-5
1,00km	5:04	5:05/km	150bpm	353W	+0/-0
1,00km	5:04	5:04/km	152bpm	380W	+9/-4
1,00km	4:40	4:39/km	150bpm	396W	+17/-0
0,15km	0:46	5:11/km	151bpm	357W	+0/-1

Heart rate data

149

bpm

avg. Heart rate

78

%

avg. Heart rate

181

bpm

max. Heart rate

95

%

max. Heart rate

941

kcal

Energy

119

TRIMP

3,1

Training Effect

+1/-1

Performance condition

+3,8

%

Pa:Hr

+4,5

%

Pw:Hr

66,5

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 0 < 120 bpm / 63 %HRmax	2,2 %	1:35	0,26 km	283 W	6:09/km
Zone 1 < 141 bpm / 74 %HRmax	13,5 %	9:44	1,88 km	336 W	5:11/km
Zone 2 < 156 bpm / 82 %HRmax	67,7 %	48:58	10,02 km	372 W	4:53/km
Zone 3 < 160 bpm / 84 %HRmax	4,0 %	2:55	0,60 km	388 W	4:50/km
Zone 4 < 164 bpm / 86 %HRmax	1,5 %	1:07	0,26 km	393 W	4:17/km
Zone 5 ≥ 165 bpm / 86 %HRmax	11,0 %	7:59	2,13 km	458 W	3:45/km

Pace data

4:46

/km

avg. Pace

12,6

km/h

avg. Speed

4:45

/km

avg. GAP

54,03

Effective VO₂max

1,03 / 4:39

/km

VI / xPace

1,04 / 4:34

/km

VI / xGAP

1,11

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 6:30/km - 5:09/km	28,3 %	20:29	3,65 km	75 %	359 W
Zone 2 5:08/km - 4:16/km	58,4 %	42:15	8,83 km	77 %	363 W
Zone 3 4:15/km - 4:00/km	3,5 %	2:30	0,60 km	79 %	374 W
Zone 4 3:59/km - 3:47/km	1,4 %	0:59	0,26 km	86 %	423 W
Zone 5 3:46/km - …	8,4 %	6:05	1,80 km	90 %	506 W

Power data

375

W

avg. Power

5,00

W/kg

Specific power

387

W

xPower

1,03

Variability Index

0,70

Running Effectiveness

0,56

Efficiency Index

2,52

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Easy … - 277 W	2,1 %	1:33	0,27 km	65 %	5:48/km
Moderate 278 W - 341 W	21,1 %	15:17	3,04 km	75 %	5:01/km
Threshold 342 W - 383 W	47,6 %	34:25	7,02 km	77 %	4:54/km
Interval 384 W - 426 W	15,0 %	10:51	2,27 km	79 %	4:46/km
Repetition 427 W - 490 W	8,8 %	6:20	1,47 km	84 %	4:18/km
Max 491 W - …	5,3 %	3:52	1,07 km	88 %	3:36/km

Course and elevation data

15,15

km

Distance

+99/-100

m

Ascent/Descent

25

%

Percentage hilly

1,14

Uphill Efficiency

0,97

Downhill Efficiency

254

Vm/h

VAM

1,31

%

avg. Gradient

16,14

km

Km-effort

Climb Score view

Elevation data were corrected.

Running Dynamics

170

spm

Cadence (Running)

1,23

m

Stride length

9,8

cm

Vertical oscillation

8,0

%

Vertical ratio

235

ms

Ground contact time

48,5L/51,5R

%

Ground contact balance

118

ms

Flight time

33,4

%

Flight ratio

12285

Total steps

Miscellaneous

15.05.2019

Date

17

RPE

fair

Weather condition

1

°C

Temperature

0

°C

Dew Point

6

km/h

Wind speed

N / 346

°

Wind direction

96

%

Humidity

1027

hpa

Pressure

-4

°C

Wind chill factor

0

°C

Heat index

Hoka Hupana 2 (2019)

Laufschuhe

Garmin Forerunner 645 Music

Device

Source of weather data: Powered by Dark Sky

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