Athlete

henkkramer

Total distance

36 319,33 km

Activities

1 578x

Total duration

73d 12:57:19

Interval training: 8x1200 T4.00 p200 (60") 3/6/8 lactaat

00:00

Overview

25,02

Distance

1:37:54

Time

2:10:55

Elapsed time

3:55

/km

Pace

152

bpm

avg. Heart rate

174

bpm

max. Heart rate

TRIMP

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	6,92 km	29:26	4:15/km	+0:56/km
2.	1,20 km	3:58,70	3:19/km	-0:01/km
3.	0,21 km	1:00	4:50/km	+1:30/km
4.	1,20 km	3:58,70	3:19/km	-0:01/km
5.	0,22 km	0:57	4:20/km	+1:01/km
6.	1,20 km	4:00,30	3:20/km	+0:01/km
7.	0,20 km	1:00	4:56/km	+1:36/km
8.	1,20 km	3:59,40	3:20/km	-0:00/km
9.	0,21 km	1:02	4:57/km	+1:37/km
10.	1,20 km	4:00,10	3:20/km	+0:00/km
11.	0,22 km	1:00	4:38/km	+1:18/km
12.	1,20 km	4:01,20	3:21/km	+0:01/km
13.	0,20 km	0:58	4:46/km	+1:26/km
14.	1,20 km	3:58,70	3:19/km	-0:01/km
15.	0,21 km	1:01	4:55/km	+1:35/km
16.	1,40 km	4:40,20	3:20/km	+0:00/km
17.	6,83 km	30:52	4:31/km	+1:12/km
Average (active)			3:20/km	-
	Average (total)		4:00/km

Distance	Time	Pace	bpm	elev.
1,00 km	4:27	4:28/km	135 bpm	+6/-5
1,00 km	4:22	4:22/km	144 bpm	+5/-5
1,00 km	4:19	4:19/km	147 bpm	+8/-7
1,00 km	4:09	4:10/km	146 bpm	+6/-5
1,00 km	4:10	4:09/km	147 bpm	+7/-9
1,00 km	4:13	4:13/km	148 bpm	+5/-5
1,00 km	3:59	4:00/km	148 bpm	+3/-4
1,00 km	3:14	3:14/km	159 bpm	+0/-0
1,00 km	3:31	3:30/km	162 bpm	+1/-1
1,00 km	3:27	3:28/km	167 bpm	+0/-0
1,00 km	3:13	3:13/km	171 bpm	+1/-1
1,00 km	4:07	4:06/km	163 bpm	+1/-1
1,00 km	3:34	3:35/km	165 bpm	+1/-1
1,00 km	3:28	3:27/km	171 bpm	+0/-0
1,00 km	3:17	3:18/km	168 bpm	+1/-1
1,00 km	4:06	4:06/km	165 bpm	+1/-1
1,00 km	3:33	3:34/km	168 bpm	+2/-1
1,00 km	3:13	3:13/km	172 bpm	+1/-1
1,00 km	5:13	5:13/km	135 bpm	+6/-3
1,00 km	4:28	4:28/km	140 bpm	+3/-5
1,00 km	4:31	4:32/km	145 bpm	+9/-7
1,00 km	4:22	4:22/km	146 bpm	+5/-6
1,00 km	4:18	4:18/km	146 bpm	+7/-8
1,00 km	4:19	4:19/km	138 bpm	+5/-6
1,00 km	4:16	4:16/km	142 bpm	+3/-4
0,02 km	0:05	3:39/km	148 bpm	+0/-0

Composite data

Composite plot Pace zones Heart rate zones Performance condition All

3:55

/km

avg. Pace

15,3

km/h

avg. Speed

3:59

/km

avg. GAP

25,90

Km-effort

1,29

Aerobic Efficiency

1,02 / 3:50

/km

VI / xPace

1,04 / 3:50

/km

VI / xGAP

152

bpm

avg. Heart rate

174

bpm

max. Heart rate

3.9

Training Effect

+2,5

Pa:Hr

105,6

ml/kg

Peak Epoc

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,6 %	2:37	0,08 km	155 bpm	-
Zone 2 6:30/km - 6:01/km	0,3 %	0:15	0,04 km	133 bpm	-
Zone 3 6:00/km - 5:31/km	0,8 %	0:48	0,14 km	145 bpm	-
Zone 4 5:30/km - 5:01/km	3,5 %	3:27	0,65 km	142 bpm	-
Zone 5 5:00/km - 4:31/km	13,2 %	13:11	2,80 km	144 bpm	-
Zone 6 4:30/km - 4:01/km	41,2 %	41:09	9,60 km	145 bpm	-
Zone 7 4:00/km - 3:31/km	6,3 %	6:20	1,68 km	148 bpm	-
Zone 8 3:30/km - 3:01/km	30,9 %	30:50	9,60 km	168 bpm	-
Zone 9 3:00/km - …	1,3 %	1:17	0,44 km	155 bpm	-

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 140 bpm / 74 %HRmax	12,8 %	12:49	2,74 km	-	4:40/km
Zone 1 ≤ 150 bpm / 80 %HRmax	47,1 %	47:05	10,97 km	-	4:17/km
Zone 2 ≤ 160 bpm / 85 %HRmax	8,1 %	8:06	2,11 km	-	3:51/km
Zone 3 ≤ 170 bpm / 90 %HRmax	13,5 %	13:27	3,83 km	-	3:31/km
Zone 4 ≤ 180 bpm / 96 %HRmax	18,5 %	18:27	5,37 km	-	3:26/km
Zone 5 ≥ 181 bpm / 96 %HRmax	0,0 %	-	-	-	-

Course and elevation data

25,02

Distance

+88/-88

Ascent/Descent

0,0

Climb Score

Percentage hilly

3,5

m/km

Relative elevation gain

0,70

avg. Gradient

25,90

Km-effort

Running Dynamics

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

168

spm

Cadence

1,52

Stride length

11,0

Vertical oscillation

7,2

Vertical ratio

212

Ground contact time

48,7L/51,3R

Ground contact balance

145

Flight time

40,6

Flight ratio

16447

Total steps

Miscellaneous

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

02.07.2019

Date

RPE

Subjective feeling

changeable

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

NW / 329

Wind direction

Humidity

1023

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Forerunner 935

Device

Weather source

Job

Training partner

Notes:

5.8mmol
6.8mmol
9.4mmol

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	29:26	31:28	149 bpm	-40 bpm =	109 bpm
2.	1:09:31	15:26	165 bpm	-79 bpm =	86 bpm
3.	1:33:52	0:44	143 bpm	-18 bpm =	125 bpm
4.	1:34:41	2:26	141 bpm	-41 bpm =	100 bpm
		50:04

Heart rate variability

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

2,6

lnRMSSD

394

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,4

pNN50

2,9

pNN20

1,0

Anomalies

0,41

avg. DFA-alpha1

0,20

min. DFA-alpha1

0,83

max. DFA-alpha1

> 0,75

Valid

1,6

Artifacts

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