Intervalltraining

Overview

11,11

Distance

44:21

Time

1:04:32

Elapsed time

4:00

/km

Pace

169

bpm

avg. Heart rate

191

bpm

max. Heart rate

662

kcal

Energy

57,23

VO2max

100

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:10	4:10/km	-0:39/km
2.	1,00 km	4:04	4:04/km	-0:33/km
3.	0,46 km	2:08	4:40/km	-1:09/km
4.	0,80 km	2:52	3:36/km	-0:05/km
5.	0,41 km	2:09	5:16/km	-1:45/km
6.	0,80 km	2:52	3:34/km	-0:03/km
7.	0,34 km	1:39	4:49/km	-1:18/km
8.	0,84 km	3:05	3:40/km	-0:09/km
9.	0,02 km	0:05	4:10/km	-0:39/km
10.	0,81 km	2:45	3:24/km	+0:07/km
11.	0,15 km	0:49	5:20/km	-1:49/km
12.	0,81 km	2:50	3:31/km	+0:00/km
13.	0,35 km	1:40	4:47/km	-1:16/km
14.	0,80 km	2:41	3:21/km	+0:10/km
15.	1,00 km	4:21	4:21/km	-0:50/km
16.	1,00 km	3:57	3:57/km	-0:26/km
17.	0,53 km	2:16	4:17/km	-0:46/km
Average (active)			3:31/km	+0:29/km
	Average (total)		4:00/km

Distance	Time	Pace	bpm
1,00km	4:12	4:12/km	166bpm
0,99km	4:01	4:04/km	172bpm
1,00km	4:05	4:05/km	167bpm
1,00km	4:17	4:16/km	168bpm
1,00km	3:59	4:01/km	172bpm
1,00km	3:35	3:36/km	176bpm
1,02km	3:48	3:44/km	172bpm
0,99km	3:54	3:57/km	171bpm
1,00km	3:46	3:47/km	171bpm
1,00km	4:09	4:07/km	171bpm
1,00km	4:03	4:03/km	173bpm
0,14km	0:37	4:36/km	175bpm

Heart rate data

169

bpm

avg. Heart rate

191

bpm

max. Heart rate

662

kcal

Energy

100

TRIMP

-3,4

Pa:Hr

73,2

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 48 %HRmax	0,2 %	0:04	0,01 km	-	5:27/km
Zone 2 < 120 bpm / 59 %HRmax	0,6 %	0:15	0,03 km	-	7:12/km
Zone 3 < 160 bpm / 78 %HRmax	18,9 %	8:25	1,85 km	-	4:33/km
Zone 4 < 180 bpm / 88 %HRmax	54,4 %	24:10	5,95 km	-	4:04/km
ruunning ≥ 181 bpm / 88 %HRmax	26,0 %	11:32	3,27 km	-	3:32/km

Pace data

4:00

/km

avg. Pace

15,0

km/h

avg. Speed

3:59

/km

avg. GAP

57,23

Effective VO₂max

1,03 / 3:54

/km

VI / xPace

1,03 / 3:53

/km

VI / xGAP

1,16

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,5 %	1:07	0,09 km	72 %	-
Zone 2 6:30/km - 6:01/km	0,8 %	0:20	0,05 km	70 %	-
Zone 3 6:00/km - 5:40/km	0,5 %	0:13	0,04 km	75 %	-
Zone 4 5:39/km - 5:01/km	5,3 %	2:20	0,42 km	75 %	-
Zone 5 5:00/km - 4:31/km	11,4 %	5:05	1,09 km	79 %	-
Zone 6 4:30/km - 4:01/km	24,5 %	10:54	2,55 km	82 %	-
Zone 7 4:00/km - 3:31/km	34,2 %	15:11	4,05 km	86 %	-
Zone 8 3:30/km - 3:11/km	17,5 %	7:46	2,31 km	87 %	-
Zone 9 3:10/km - …	3,4 %	1:30	0,50 km	89 %	-

Course and elevation data

11,11

Distance

0,0

Climb Score

Percentage hilly

0,00

avg. Gradient

11,11

Km-effort

Running Dynamics

162

spm

Cadence (Running)

1,55

Stride length

11,4

Vertical oscillation

7,4

Vertical ratio

252

Ground contact time

50,6L/49,4R

Ground contact balance

118

Flight time

32,0

Flight ratio

7185

Total steps

Miscellaneous

11.05.2016

Date

sunny

Weather condition

°C

Temperature

km/h

Wind speed

E / 82

Wind direction

°C

Wind chill factor

Asics Gel-Tarther 2 (Blau,weiß)

Laufschuhe

Garmin Forerunner 920XT

Device

Source of weather data: openweathermap.org

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	2:57	1:00	176 bpm	-42 bpm =	134 bpm
2.	7:29	3:59	179 bpm	-64 bpm =	115 bpm
3.	10:23	0:14	168 bpm	-2 bpm =	166 bpm
4.	10:24	0:02	166 bpm	-2 bpm =	164 bpm
5.	10:25	0:01	163 bpm	-1 bpm =	162 bpm
6.	10:27	0:25	160 bpm	-25 bpm =	135 bpm
7.	13:40	1:49	174 bpm	-63 bpm =	111 bpm
8.	18:17	0:43	185 bpm	-30 bpm =	155 bpm
9.	22:51	2:49	184 bpm	-62 bpm =	122 bpm
10.	25:51	2:21	187 bpm	-70 bpm =	117 bpm
11.	29:30	2:10	186 bpm	-63 bpm =	123 bpm
12.	33:51	0:38	191 bpm	-29 bpm =	162 bpm
13.	34:05	1:51	159 bpm	-40 bpm =	119 bpm
14.	36:27	0:57	174 bpm	-38 bpm =	136 bpm
15.	41:08	1:10	177 bpm	-47 bpm =	130 bpm
		20:09

Heart rate variability

3,0

lnRMSSD

352

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,7

pNN50

3,5

pNN20

0,4

Anomalies