Athlete

henkkramer

Total distance

36 319,33 km

Activities

1 578x

Total duration

73d 12:57:19

Interval training: WDL 40-20-10-15-10-10-5-20 z1/z2

00:00

Overview

34,19

Distance

2:20:50

Time

2:22:04

Elapsed time

4:07

/km

Pace

149

bpm

avg. Heart rate

160

bpm

max. Heart rate

TRIMP

144

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	9,29 km	40:08	4:19/km	+0:12/km
2.	5,24 km	20:07	3:50/km	-0:17/km
3.	2,35 km	9:57	4:14/km	+0:07/km
4.	3,85 km	15:01	3:54/km	-0:13/km
5.	2,40 km	10:09	4:14/km	+0:07/km
6.	2,82 km	10:56	3:53/km	-0:14/km
7.	2,08 km	8:56	4:18/km	+0:11/km
8.	1,31 km	5:02	3:51/km	-0:16/km
9.	4,87 km	20:35	4:14/km	+0:07/km
	Average (total)		4:07/km

Distance	Time	Pace	bpm	elev.
1,00 km	4:27	4:27/km	133 bpm	+5/-4
1,00 km	4:20	4:20/km	146 bpm	+5/-5
1,00 km	4:20	4:20/km	148 bpm	+7/-6
1,00 km	4:16	4:16/km	146 bpm	+6/-5
1,00 km	4:18	4:18/km	145 bpm	+7/-9
1,00 km	4:11	4:11/km	142 bpm	+2/-3
1,00 km	4:18	4:18/km	145 bpm	+2/-1
1,00 km	4:18	4:18/km	145 bpm	+5/-6
1,00 km	4:23	4:24/km	144 bpm	+6/-6
1,00 km	3:59	3:58/km	149 bpm	+2/-2
1,00 km	3:51	3:51/km	156 bpm	+1/-1
1,00 km	3:50	3:51/km	153 bpm	+0/-0
1,00 km	3:52	3:52/km	154 bpm	+0/-0
1,00 km	3:50	3:50/km	156 bpm	+1/-1
1,00 km	4:00	4:00/km	154 bpm	+2/-2
1,00 km	4:14	4:14/km	145 bpm	+1/-0
1,00 km	4:12	4:12/km	145 bpm	+4/-5
1,00 km	3:56	3:56/km	151 bpm	+0/-0
1,00 km	3:53	3:53/km	154 bpm	+3/-3
1,00 km	3:55	3:55/km	155 bpm	+5/-4
1,00 km	3:58	3:58/km	155 bpm	+10/-8
1,00 km	4:18	4:18/km	146 bpm	+6/-7
1,00 km	4:10	4:10/km	147 bpm	+3/-4
1,00 km	3:51	3:51/km	153 bpm	+5/-5
1,00 km	3:55	3:54/km	155 bpm	+9/-3
1,00 km	3:55	3:56/km	155 bpm	+5/-9
1,00 km	4:17	4:16/km	147 bpm	+4/-5
1,00 km	4:18	4:19/km	145 bpm	+8/-8
1,00 km	3:54	3:54/km	154 bpm	+11/-9
1,00 km	4:09	4:09/km	150 bpm	+5/-7
1,00 km	4:14	4:15/km	147 bpm	+5/-7
1,00 km	4:09	4:09/km	150 bpm	+4/-4
1,00 km	4:12	4:12/km	147 bpm	+2/-1
1,00 km	4:16	4:16/km	145 bpm	+3/-4
0,20 km	0:51	4:19/km	145 bpm	+0/-0

Composite data

Composite plot Pace zones Heart rate zones Performance condition All

4:07

/km

avg. Pace

14,6

km/h

avg. Speed

4:07

/km

avg. GAP

35,63

Km-effort

1,28

Aerobic Efficiency

1,00 / 4:06

/km

VI / xPace

1,01 / 4:06

/km

VI / xGAP

149

bpm

avg. Heart rate

160

bpm

max. Heart rate

3.2

Training Effect

+0,2

Pa:Hr

60,2

ml/kg

Peak Epoc

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,0 %	-	-	-	-
Zone 2 6:30/km - 6:01/km	0,0 %	-	-	-	-
Zone 3 6:00/km - 5:31/km	0,0 %	-	-	-	-
Zone 4 5:30/km - 5:01/km	0,6 %	0:47	0,14 km	142 bpm	-
Zone 5 5:00/km - 4:31/km	9,0 %	12:37	2,72 km	144 bpm	-
Zone 6 4:30/km - 4:01/km	52,6 %	1:14:06	17,46 km	147 bpm	-
Zone 7 4:00/km - 3:31/km	36,8 %	51:46	13,43 km	153 bpm	-
Zone 8 3:30/km - 3:01/km	1,1 %	1:34	0,44 km	153 bpm	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 140 bpm / 74 %HRmax	2,0 %	2:53	0,66 km	-	4:22/km
Zone 1 ≤ 150 bpm / 80 %HRmax	59,6 %	1:23:52	19,68 km	-	4:16/km
Zone 2 ≤ 160 bpm / 85 %HRmax	38,4 %	54:05	13,86 km	-	3:54/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

34,19

Distance

+144/-144

Ascent/Descent

0,0

Climb Score

Percentage hilly

4,2

m/km

Relative elevation gain

0,84

avg. Gradient

35,63

Km-effort

Running Dynamics

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

168

spm

Cadence

1,45

Stride length

11,5

Vertical oscillation

7,9

Vertical ratio

213

Ground contact time

48,9L/51,2R

Ground contact balance

144

Flight time

40,4

Flight ratio

23660

Total steps

Miscellaneous

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

13.07.2019

Date

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

N / 349

Wind direction

Humidity

1017

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Forerunner 935

Device

Weather source

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	17:17	0:03	148 bpm	+1 bpm =	149 bpm
2.	24:40	1:10	143 bpm	-27 bpm =	116 bpm
		1:13

Heart rate variability

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

3,0

lnRMSSD

403

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,6

pNN50

3,1

pNN20

0,6

Anomalies

0,39

avg. DFA-alpha1

0,25

min. DFA-alpha1

0,57

max. DFA-alpha1

> 0,75

Valid

1,1

Artifacts

Estimated aerobic threshold:
Power: -
Heart rate: 210 bpm
Pace: 2:08/km