Intervalltraining: Intervall 3x4000

Overview

19,08

Distance

1:53:57

Time

1:55:04

Elapsed time

5:58

/km

Pace

149

bpm

avg. Heart rate

170

bpm

max. Heart rate

1 470

kcal

Energy

37,52

VO2max

283

TRIMP

115

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:32	6:32/km	-0:33/km
2.	0,57 km	3:28	6:06/km	-0:07/km
3.	1,00 km	5:01	5:01/km	+0:58/km
4.	1,00 km	4:48	4:48/km	+1:11/km
5.	1,00 km	5:19	5:19/km	+0:40/km
6.	1,00 km	5:20	5:20/km	+0:39/km
7.	1,00 km	6:42	6:42/km	-0:43/km
8.	0,35 km	2:18	6:40/km	-0:41/km
9.	1,00 km	5:26	5:26/km	+0:33/km
10.	1,00 km	5:46	5:46/km	+0:13/km
11.	1,00 km	5:00	5:00/km	+0:59/km
12.	1,00 km	5:22	5:22/km	+0:37/km
13.	1,00 km	8:17	8:17/km	-2:18/km
14.	0,09 km	0:43	7:37/km	-1:39/km
15.	1,00 km	5:21	5:21/km	+0:38/km
16.	1,00 km	5:33	5:33/km	+0:26/km
17.	1,00 km	5:25	5:25/km	+0:34/km
18.	1,00 km	6:32	6:32/km	-0:33/km
19.	1,00 km	6:32	6:32/km	-0:33/km
20.	0,34 km	2:28	7:13/km	-1:14/km
21.	0,68 km	5:00	7:24/km	-1:26/km
22.	1,00 km	6:53	6:53/km	-0:54/km
23.	0,05 km	0:20	7:06/km	-1:07/km
	Average (total)		5:59/km

Distance	Time	Pace	bpm	elev.
0,99km	6:28	6:32/km	123bpm	+9/-0
1,00km	5:41	5:39/km	141bpm	+2/-0
1,00km	4:52	4:51/km	152bpm	+0/-33
0,99km	5:00	5:02/km	157bpm	+10/-21
0,99km	5:17	5:20/km	155bpm	+2/-0
1,01km	6:04	6:01/km	151bpm	+3/-0
1,00km	6:31	6:29/km	142bpm	+0/-0
0,98km	5:21	5:25/km	157bpm	+0/-0
1,00km	5:47	5:47/km	156bpm	+4/-1
1,00km	5:01	4:59/km	164bpm	+0/-0
1,00km	5:34	5:35/km	162bpm	+1/-0
1,01km	8:18	8:15/km	142bpm	+26/-0
0,99km	5:21	5:21/km	155bpm	+10/-14
1,01km	5:37	5:33/km	156bpm	+9/-11
0,98km	5:20	5:25/km	157bpm	+10/-21
1,02km	6:37	6:32/km	156bpm	+21/-0
1,00km	6:31	6:32/km	148bpm	+1/-0
0,99km	7:18	7:22/km	140bpm	+0/-1
1,00km	6:43	6:43/km	140bpm	+4/-11
0,08km	0:36	7:13/km	138bpm	+0/-0

Heart rate data

149

bpm

avg. Heart rate

170

bpm

max. Heart rate

1 470

kcal

Energy

283

TRIMP

+9,8

Pa:Hr

123,5

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Aufwärmen < 99 bpm / 57 %HRmax	0,4 %	0:25	0,07 km	-	5:56/km
Regeneration R < 106 bpm / 61 %HRmax	0,2 %	0:13	0,03 km	-	7:00/km
GA 1 < 133 bpm / 76 %HRmax	6,8 %	7:42	1,16 km	-	6:38/km
GA 2 < 151 bpm / 87 %HRmax	38,7 %	44:05	6,62 km	-	6:40/km
E + S ≥ 152 bpm / 87 %HRmax	54,0 %	1:01:32	11,20 km	-	5:30/km

Pace data

5:58

/km

avg. Pace

10,0

km/h

avg. Speed

5:56

/km

avg. GAP

37,52

Effective VO₂max

1,05 / 5:42

/km

VI / xPace

1,04 / 5:44

/km

VI / xGAP

0,88

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	32,3 %	36:46	4,85 km	82 %	-
Zone 2 6:30/km - 6:01/km	14,1 %	16:07	2,57 km	82 %	-
Zone 3 6:00/km - 5:31/km	14,3 %	16:18	2,87 km	87 %	-
Zone 4 5:30/km - 5:01/km	28,3 %	32:13	6,12 km	90 %	-
Zone 5 5:00/km - 4:31/km	9,4 %	10:45	2,25 km	90 %	-
Zone 6 4:30/km - 4:01/km	1,4 %	1:38	0,37 km	87 %	-
Zone 7 4:00/km - 3:31/km	0,0 %	0:02	0,01 km	93 %	-
Zone 8 3:30/km - 3:01/km	0,1 %	0:08	0,04 km	75 %	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Course and elevation data

19,08

Distance

+115/-113

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,88

Uphill Efficiency

1,10

Downhill Efficiency

1,19

avg. Gradient

20,23

Km-effort

St. Florian - Katzental - An der Heerstraße - Bellenberg - Biberau - Am Mühlholz - Ziegelwerk - Tiefenbach - Emershofen - Alte Ziegelei

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

164

spm

Cadence (Running)

1,02

Stride length

18688

Total steps

Miscellaneous

30.03.2016

Date

14:20

Time of day

changeable

Weather condition

°C

Temperature

km/h

Wind speed

N / 340

Wind direction

Humidity

1014

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.	47:53	0:43	159 bpm	-18 bpm =	141 bpm
2.	48:15	0:03	152 bpm	+1 bpm =	153 bpm
3.	1:46:54	0:21	138 bpm	-2 bpm =	136 bpm
		1:07