Tempodauerlauf: 3k flott + 3 x 200m

Overview

7,67

Distance

1:00:26

Time

1:01:49

Elapsed time

7:53

/km

Pace

209

avg. Power

147

bpm

avg. Heart rate

180

bpm

max. Heart rate

544

kcal

Energy

32,49

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,17 km	7:47	6:39/km	+1:13/km
2.	0,02 km	0:09	8:20/km	-0:27/km
3.	3,01 km	15:51	5:16/km	+2:37/km
4.	1,00 km	9:11	9:12/km	-1:19/km
5.	0,59 km	8:09	13:53/km	-6:00/km
6.	0,20 km	0:47	3:55/km	+3:58/km
7.	0,25 km	5:04	20:31/km	-12:38/km
8.	0,20 km	0:47	3:50/km	+4:02/km
9.	0,24 km	4:59	20:46/km	-12:53/km
10.	0,19 km	0:47	4:05/km	+3:48/km
11.	0,18 km	2:29	14:11/km	-6:19/km
12.	0,63 km	4:26	7:01/km	+0:52/km
	Average (total)		7:53/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:36	6:38/km	143bpm	251W	+5/-1
1,00km	5:26	5:25/km	161bpm	296W	+0/-10
1,00km	5:20	5:20/km	174bpm	312W	+0/-5
1,00km	5:22	5:22/km	176bpm	316W	+5/-4
1,00km	8:51	8:51/km	148bpm	182W	+6/-0
1,00km	10:26	10:27/km	137bpm	151W	+5/-1
1,00km	13:27	13:27/km	133bpm	124W	+1/-0
0,67km	4:58	7:23/km	139bpm	215W	+4/-4

Heart rate data

147

bpm

avg. Heart rate

180

bpm

max. Heart rate

544

kcal

Energy

TRIMP

3,2

Training Effect

0,8

Anaerobic Training Effect

+2/+2

Performance condition

+32,7

Pa:Hr

+10,6

Pw:Hr

21,9

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	45,9 %	27:46	2,73 km	157 W	10:09/km
Easy < 160 bpm / 78 %HRmax	24,6 %	14:53	1,93 km	206 W	7:42/km
Steady < 174 bpm / 85 %HRmax	16,0 %	9:39	1,53 km	262 W	6:18/km
Threshold < 189 bpm / 92 %HRmax	13,5 %	8:08	1,47 km	307 W	5:32/km
Hard ≥ 190 bpm / 93 %HRmax	0,0 %	-	-	-	-

Pace data

7:53

/km

avg. Pace

7,6

km/h

avg. Speed

7:48

/km

avg. GAP

32,49

Effective VO₂max

1,19 / 6:37

/km

VI / xPace

1,17 / 6:39

/km

VI / xGAP

0,68

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	62,3 %	37:40	3,45 km	68 %	149 W
Zone 2 6:30/km - 6:01/km	3,5 %	2:08	0,35 km	70 %	251 W
Zone 3 6:00/km - 5:31/km	6,4 %	3:52	0,68 km	82 %	307 W
Zone 4 5:30/km - 5:01/km	18,4 %	11:06	2,12 km	84 %	313 W
Zone 5 5:00/km - 4:31/km	3,8 %	2:18	0,48 km	80 %	318 W
Zone 6 4:30/km - 4:01/km	1,0 %	0:35	0,14 km	67 %	331 W
Zone 7 4:00/km - 3:31/km	2,1 %	1:17	0,35 km	63 %	453 W
Zone 8 3:30/km - 3:01/km	0,5 %	0:19	0,09 km	60 %	408 W
Zone 9 3:00/km - …	2,0 %	1:11	-	56 %	6 W

Power data

209

avg. Power

2,58

W/kg

Specific power

253

xPower

1,21

Variability Index

0,82

Running Effectiveness

0,61

Efficiency Index

1,40

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	24,7 %	14:55	0,73 km	66 %	20:21/km
Zone 2 101 W - 200 W	16,9 %	10:14	0,84 km	67 %	12:12/km
Zone 3 201 W - 300 W	33,4 %	20:12	3,09 km	72 %	6:32/km
Zone 4 301 W - 400 W	22,8 %	13:46	2,65 km	83 %	5:12/km
Zone 5 401 W - …	2,2 %	1:19	0,35 km	63 %	3:43/km

Course and elevation data

7,67

Distance

+25/-24

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,76

Uphill Efficiency

0,64

avg. Gradient

7,92

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

152

spm

Cadence (Running)

0,83

Stride length

5,2

Vertical oscillation

6,3

Vertical ratio

244

Ground contact time

49,5L/50,5R

Ground contact balance

151

Flight time

38,2

Flight ratio

9186

Total steps

Miscellaneous

10.04.2021

Date

rainy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

E / 99

Wind direction

Humidity

1013

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Nike Tempo Next%

Laufschuhe

Garmin Forerunner 245 Music

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	3:47	0:22	148 bpm	-5 bpm =	143 bpm
2.	7:48	1:01	147 bpm	-27 bpm =	120 bpm
	1:23

Heart rate variability

2,9

lnRMSSD

406

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

1,0

pNN50

1,5

pNN20

6,6

Anomalies