Intervalltraining: Intervall 3x3000

Overview

16,26

Distance

1:35:18

Time

1:35:53

Elapsed time

5:52

/km

Pace

150

bpm

avg. Heart rate

169

bpm

max. Heart rate

1 280

kcal

Energy

38,03

VO2max

242

TRIMP

155

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:23	6:23/km	-0:30/km
2.	0,53 km	3:37	6:46/km	-0:53/km
3.	1,00 km	5:25	5:25/km	+0:28/km
4.	1,00 km	5:39	5:39/km	+0:14/km
5.	1,00 km	5:17	5:17/km	+0:36/km
6.	1,00 km	7:03	7:03/km	-1:10/km
7.	0,34 km	1:57	5:47/km	+0:06/km
8.	1,00 km	4:57	4:57/km	+0:56/km
9.	1,00 km	5:12	5:12/km	+0:41/km
10.	1,00 km	5:14	5:14/km	+0:40/km
11.	1,00 km	6:05	6:05/km	-0:12/km
12.	0,46 km	2:55	6:23/km	-0:30/km
13.	1,00 km	5:21	5:21/km	+0:32/km
14.	1,00 km	5:07	5:07/km	+0:46/km
15.	1,00 km	5:21	5:21/km	+0:33/km
16.	1,00 km	7:45	7:45/km	-1:52/km
17.	0,21 km	1:15	6:04/km	-0:11/km
18.	0,80 km	5:00	6:15/km	-0:22/km
19.	0,92 km	6:12	6:44/km	-0:51/km
	Average (total)		5:53/km

Distance	Time	Pace	bpm	elev.
0,98km	6:14	6:21/km	132bpm	+4/-8
1,02km	6:29	6:22/km	141bpm	+27/-17
1,00km	5:32	5:31/km	159bpm	+11/-16
0,99km	5:02	5:04/km	156bpm	+11/-29
1,00km	6:32	6:34/km	153bpm	+24/-13
1,00km	6:04	6:02/km	147bpm	+10/-14
1,01km	5:02	5:00/km	154bpm	+0/-19
0,99km	5:12	5:15/km	159bpm	+2/-4
1,00km	5:25	5:24/km	161bpm	+0/-0
0,99km	5:56	6:00/km	152bpm	+4/-0
1,01km	5:53	5:49/km	154bpm	+4/-5
1,00km	5:06	5:07/km	160bpm	+2/-0
1,00km	5:13	5:15/km	156bpm	+9/-0
1,00km	6:34	6:36/km	146bpm	+35/-6
1,02km	6:45	6:40/km	143bpm	+4/-1
1,00km	6:27	6:26/km	140bpm	+4/-7
0,26km	1:52	7:08/km	137bpm	+0/-4

Heart rate data

150

bpm

avg. Heart rate

169

bpm

max. Heart rate

1 280

kcal

Energy

242

TRIMP

+0,6

Pa:Hr

108,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Aufwärmen < 99 bpm / 57 %HRmax	0,6 %	0:32	0,09 km	-	5:42/km
Regeneration R < 106 bpm / 61 %HRmax	0,0 %	0:02	0,01 km	-	4:07/km
GA 1 < 133 bpm / 76 %HRmax	6,2 %	5:53	0,87 km	-	6:47/km
GA 2 < 151 bpm / 87 %HRmax	41,7 %	39:43	6,15 km	-	6:27/km
E + S ≥ 152 bpm / 87 %HRmax	51,6 %	49:08	9,14 km	-	5:23/km

Pace data

5:52

/km

avg. Pace

10,2

km/h

avg. Speed

5:50

/km

avg. GAP

38,03

Effective VO₂max

1,04 / 5:37

/km

VI / xPace

1,04 / 5:36

/km

VI / xGAP

0,90

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	29,2 %	27:49	3,79 km	82 %	-
Zone 2 6:30/km - 6:01/km	13,3 %	12:42	2,03 km	83 %	-
Zone 3 6:00/km - 5:31/km	17,1 %	16:16	2,83 km	86 %	-
Zone 4 5:30/km - 5:01/km	28,2 %	26:54	5,12 km	90 %	-
Zone 5 5:00/km - 4:31/km	9,7 %	9:13	1,94 km	89 %	-
Zone 6 4:30/km - 4:01/km	2,4 %	2:18	0,53 km	90 %	-
Zone 7 4:00/km - 3:31/km	0,1 %	0:06	0,03 km	87 %	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Course and elevation data

16,26

Distance

+155/-152

Ascent/Descent

0,8

Climb Score

Percentage hilly

1,07

Uphill Efficiency

1,01

Downhill Efficiency

393

Vm/h

VAM

1,89

avg. Gradient

17,81

Km-effort

Wasenblick - Lichtenberg - Buchenberg - Hangelberg - RSV Wullenstetten - Inhofer II - Witzighausen - Weißenhorn - Freibad Weißenhorn - Bathreute

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

166

spm

Cadence (Running)

1,03

Stride length

15820

Total steps

Miscellaneous

16.03.2016

Date

08:30

Time of day

cloudy

Weather condition

°C

Temperature

km/h

Wind speed

NE / 60

Wind direction

Humidity

1021

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#Trainingsplan Maratona di Roma 2016

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:22:33	0:10	149 bpm	-7 bpm =	142 bpm
2.	1:22:38	0:18	142 bpm	-7 bpm =	135 bpm
3.	1:29:06	0:07	139 bpm	-1 bpm =	138 bpm
		0:35