Athlete

henkkramer

Total distance

36 319,33 km

Activities

1 578x

Total duration

73d 12:57:19

Interval training: 5x2000 T6.50 p2' (incl lactaat)

00:00

Overview

16,15

Distance

1:03:31

Time

1:43:41

Elapsed time

3:56

/km

Pace

151

bpm

avg. Heart rate

172

bpm

max. Heart rate

TRIMP

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	4,37 km	18:19	4:12/km	+0:47/km
2.	2,00 km	6:51,10	3:26/km	+0:01/km
3.	0,05 km	2:00	37:44/km	+34:20/km
4.	2,00 km	6:50,10	3:25/km	+0:01/km
5.	0,04 km	2:01	46:54/km	+43:30/km
6.	2,00 km	6:45,80	3:23/km	-0:01/km
7.	0,06 km	2:01	32:01/km	+28:36/km
8.	2,00 km	6:49,90	3:25/km	+0:01/km
9.	0,06 km	2:00	31:45/km	+28:20/km
10.	2,00 km	6:46,40	3:23/km	-0:01/km
11.	1,11 km	8:05	7:17/km	+3:53/km
Average (active)			3:24/km	-0:57/km
	Average (total)		4:22/km

Distance	Time	Pace	bpm	elev.
1,00 km	4:26	4:27/km	136 bpm	+7/-6
1,00 km	4:07	4:08/km	152 bpm	+6/-5
1,00 km	4:11	4:11/km	152 bpm	+5/-6
1,00 km	4:03	4:03/km	151 bpm	+5/-6
1,00 km	3:40	3:40/km	150 bpm	+1/-2
1,00 km	3:14	3:14/km	167 bpm	+1/-1
1,00 km	5:07	5:08/km	149 bpm	+2/-2
1,00 km	3:19	3:19/km	167 bpm	+0/-0
1,00 km	5:05	5:07/km	150 bpm	+2/-2
1,00 km	3:16	3:15/km	167 bpm	+3/-3
1,00 km	5:01	5:02/km	151 bpm	+3/-3
1,00 km	3:14	3:13/km	167 bpm	+2/-2
1,00 km	5:05	5:06/km	152 bpm	+3/-3
1,00 km	3:13	3:13/km	163 bpm	+2/-2
1,00 km	3:14	3:14/km	169 bpm	+2/-2
1,00 km	7:30	7:32/km	124 bpm	+10/-6
0,15 km	0:45	4:51/km	117 bpm	+0/-4

Composite data

Composite plot Pace zones Heart rate zones Performance condition All

3:56

/km

avg. Pace

15,3

km/h

avg. Speed

4:14

/km

avg. GAP

16,70

Km-effort

1,22

Aerobic Efficiency

1,04 / 3:46

/km

VI / xPace

1,13 / 3:46

/km

VI / xGAP

151

bpm

avg. Heart rate

172

bpm

max. Heart rate

3.5

Training Effect

+9,4

Pa:Hr

85,4

ml/kg

Peak Epoc

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	15,5 %	10:39	0,22 km	130 bpm	-
Zone 2 6:30/km - 6:01/km	1,1 %	0:47	0,12 km	116 bpm	-
Zone 3 6:00/km - 5:31/km	0,6 %	0:26	0,08 km	128 bpm	-
Zone 4 5:30/km - 5:01/km	2,3 %	1:33	0,30 km	130 bpm	-
Zone 5 5:00/km - 4:31/km	7,5 %	5:10	1,09 km	133 bpm	-
Zone 6 4:30/km - 4:01/km	16,6 %	11:22	2,70 km	146 bpm	-
Zone 7 4:00/km - 3:31/km	8,7 %	5:57	1,59 km	153 bpm	-
Zone 8 3:30/km - 3:01/km	43,1 %	29:33	8,98 km	164 bpm	-
Zone 9 3:00/km - …	4,5 %	3:03	1,09 km	162 bpm	-

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 140 bpm / 74 %HRmax	22,8 %	15:36	2,07 km	-	7:33/km
Zone 1 ≤ 150 bpm / 80 %HRmax	14,6 %	10:02	2,19 km	-	4:35/km
Zone 2 ≤ 160 bpm / 85 %HRmax	17,9 %	12:14	2,93 km	-	4:11/km
Zone 3 ≤ 170 bpm / 90 %HRmax	44,5 %	30:30	8,93 km	-	3:25/km
Zone 4 ≤ 180 bpm / 96 %HRmax	0,2 %	0:08	0,04 km	-	3:21/km
Zone 5 ≥ 181 bpm / 96 %HRmax	0,0 %	-	-	-	-

Course and elevation data

16,15

Distance

+55/-55

Ascent/Descent

0,0

Climb Score

Percentage hilly

3,4

m/km

Relative elevation gain

0,68

avg. Gradient

16,70

Km-effort

Running Dynamics

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

170

spm

Cadence

1,50

Stride length

9,9

Vertical oscillation

6,6

Vertical ratio

220

Ground contact time

48,9L/51,1R

Ground contact balance

133

Flight time

37,7

Flight ratio

10798

Total steps

Miscellaneous

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

31.07.2019

Date

RPE

Subjective feeling

rainy

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

SW / 206

Wind direction

Humidity

1014

hpa

Pressure

°C

Wind chill factor

°C

Heat index

90 [28]

bpm

Recovery HR

Garmin Forerunner 935

Device

Weather source

Notes:

Serie 1 - 6.51 - HS 168 - 5.8mmol
Serie 2 - 6.50 - HS 168 - 5.8mmol
Serie 3 - 6.46 - HS 169 - 5.5mmol
Serie 4 - 6.50 - HS 167 - 5.2mmol
Serie 5 - 6.46 - HS 169 - 5.8mmol

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	18:19	12:22	147 bpm	-39 bpm =	108 bpm
2.	1:03:05	20:05	107 bpm	-23 bpm =	84 bpm
3.	1:03:55	1:13	117 bpm	-25 bpm =	92 bpm
4.	1:05:02	1:09	129 bpm	-27 bpm =	102 bpm
5.	1:07:59	2:08	132 bpm	-42 bpm =	90 bpm
		36:57

Heart rate variability

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

2,8

lnRMSSD

398

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,4

pNN50

2,2

pNN20

1,0

Anomalies

0,43

avg. DFA-alpha1

0,21

min. DFA-alpha1

1,55

max. DFA-alpha1

> 0,75

Valid

1,6

Artifacts

Estimated aerobic threshold:
Power: -
Heart rate: 132 bpm
Pace: 6:36/km