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Interval training: 10x (1'-2')

Overview

9,53

km

Distance

1:04:04

Time

1:04:04

Elapsed time

6:43

/km

Pace

193

W

avg. Power

145

bpm

avg. Heart rate

174

bpm

max. Heart rate

626

kcal

Energy

36,69

VO2max

123

TRIMP

36

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,35 km	10:07	7:30/km	-1:39/km
2.	0,78 km	5:49	7:29/km	-1:38/km
3.	5,12 km	29:59	5:51/km	0:00/km
4.	2,28 km	18:10	7:58/km	-2:07/km
Average (active)			5:51/km	+0:52/km
	Average (total)		6:44/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	7:28	7:33/km	135bpm	168W	+4/-4
1,00km	7:17	7:15/km	147bpm	175W	+3/-4
1,01km	5:52	5:47/km	152bpm	233W	+8/-5
1,00km	6:07	6:05/km	153bpm	222W	+6/-0
0,99km	5:53	5:55/km	153bpm	225W	+4/-4
1,00km	5:48	5:48/km	151bpm	225W	+0/-4
1,01km	5:44	5:40/km	151bpm	233W	+0/-3
1,00km	7:53	7:55/km	140bpm	154W	+1/-4
0,99km	7:58	8:00/km	136bpm	154W	+4/-7
0,54km	4:05	7:35/km	139bpm	175W	+8/-0

Composite data

6:43

/km

avg. Pace

8,9

km/h

avg. Speed

6:43

/km

avg. GAP

9,89

km

Km-effort

0,80

Aerobic Efficiency

1,23 / 5:29

/km

VI / xPace

1,23 / 5:28

/km

VI / xGAP

36,69

Effective VO₂max

123

TRIMP

145

bpm

avg. Heart rate

79

%

avg. Heart rate

174

bpm

max. Heart rate

95

%

max. Heart rate

626

kcal

Energy

+3,2

%

Pa:Hr

+8,2

%

Pw:Hr

+36/-32

m

Ascent/Descent

0,71

%

avg. Gradient

0

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	74,7 %	47:52	5,85 km	78 %	159 W
Zone 2 6:30/km - 6:01/km	5,5 %	3:32	0,57 km	76 %	192 W
Zone 3 6:00/km - 5:31/km	2,4 %	1:31	0,24 km	77 %	206 W
Zone 4 5:30/km - 5:01/km	2,0 %	1:16	0,22 km	77 %	232 W
Zone 5 5:00/km - 4:31/km	1,6 %	1:01	0,23 km	83 %	280 W
Zone 6 4:30/km - 4:01/km	3,7 %	2:24	0,61 km	86 %	312 W
Zone 7 4:00/km - 3:31/km	5,6 %	3:34	0,94 km	87 %	357 W
Zone 8 3:30/km - 3:01/km	3,9 %	2:30	0,74 km	84 %	391 W
Zone 9 3:00/km - …	0,7 %	0:25	0,12 km	80 %	452 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,8 %	0:29	0,07 km	159 W	7:26/km
Zone 1 < 128 bpm / 70 %HRmax	1,1 %	0:44	0,07 km	138 W	10:06/km
Zone 2 < 142 bpm / 77 %HRmax	56,3 %	36:06	4,85 km	170 W	7:27/km
Zone 3 < 156 bpm / 85 %HRmax	21,1 %	13:31	2,16 km	206 W	6:16/km
Zone 4 < 170 bpm / 92 %HRmax	19,0 %	12:09	2,24 km	251 W	5:26/km
Zone 5 ≥ 171 bpm / 93 %HRmax	1,7 %	1:06	0,15 km	205 W	7:22/km

Power data

193

W

avg. Power

3,02

W/kg

Specific power

259

W

xPower

1,34

Variability Index

0,82

Running Effectiveness

0,77

Efficiency Index

1,33

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	2,3 %	1:27	0,09 km	74 %	16:18/km
Zone 2 101 W - 200 W	74,0 %	47:26	6,00 km	78 %	7:54/km
Zone 3 201 W - 300 W	12,1 %	7:47	1,39 km	81 %	5:36/km
Zone 4 301 W - 400 W	7,8 %	5:00	1,37 km	87 %	3:39/km
Zone 5 401 W - …	3,8 %	2:25	0,68 km	85 %	3:32/km

Course

Running Dynamics

172

spm

Cadence (Running)

0,86

m

Stride length

11019

Total steps

Miscellaneous

18.01.2022

Date

09:31

Time of day

15

RPE

4

Subjective feeling

fair

Weather condition

1

°C

Temperature

-1

°C

Dew Point

9

km/h

Wind speed

NE / 57

°

Wind direction

88

%

Humidity

1034

hpa

Pressure

-4

°C

Wind chill factor

-1

°C

Heat index

VFF V-Trail

Running Shoes

Garmin Instinct Solar

GPS

Polar OH1

HRMonitor

Garmin Instinct Solar

Device

Notes:
10x (1'-2')

Source of weather data: Powered by Dark Sky

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