Interval training: 8x 8 vita + 20' base

Overview

10,93

Distance

1:17:04

Time

1:17:04

Elapsed time

7:03

/km

Pace

182

avg. Power

142

bpm

avg. Heart rate

180

bpm

max. Heart rate

660

kcal

Energy

36,22

VO2max

145

TRIMP

191

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,69 km	20:20	7:34/km	-1:52/km
2.	0,20 km	1:09	5:38/km	+0:04/km
3.	0,30 km	1:32	5:06/km	+0:36/km
4.	0,22 km	1:10	5:14/km	+0:28/km
5.	0,29 km	1:33	5:24/km	+0:18/km
6.	0,21 km	1:10	5:35/km	+0:07/km
7.	0,30 km	1:33	5:09/km	+0:33/km
8.	0,22 km	1:11	5:24/km	+0:18/km
9.	0,29 km	1:36	5:31/km	+0:11/km
10.	0,23 km	1:13	5:23/km	+0:19/km
11.	0,29 km	1:37	5:31/km	+0:11/km
12.	0,19 km	1:13	6:18/km	-0:36/km
13.	0,30 km	1:37	5:28/km	+0:14/km
14.	0,19 km	1:13	6:18/km	-0:36/km
15.	0,29 km	1:38	5:33/km	+0:09/km
16.	0,20 km	1:12	5:56/km	-0:14/km
17.	4,51 km	36:06	8:00/km	-2:18/km
Average (active)			5:42/km	+1:21/km
	Average (total)		7:03/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	8:07	8:17/km	121bpm	148W	+8/-10
1,01km	8:10	8:04/km	131bpm	153W	+3/-4
1,00km	5:39	5:41/km	155bpm	247W	+22/-16
0,99km	5:19	5:21/km	167bpm	254W	+32/-31
1,01km	5:30	5:27/km	167bpm	251W	+29/-26
0,99km	5:45	5:47/km	167bpm	229W	+35/-35
1,00km	6:53	6:56/km	155bpm	195W	+26/-15
1,00km	7:56	7:55/km	140bpm	172W	+25/-4
1,01km	7:43	7:39/km	133bpm	148W	+8/-27
0,99km	7:38	7:40/km	126bpm	146W	+0/-22
0,94km	8:25	9:00/km	127bpm	138W	+9/-4

Composite data

7:03

/km

avg. Pace

8,5

km/h

avg. Speed

6:58

/km

avg. GAP

12,84

Km-effort

0,79

Aerobic Efficiency

1,12 / 6:19

/km

VI / xPace

1,11 / 6:15

/km

VI / xGAP

36,22

Effective VO₂max

145

TRIMP

142

bpm

avg. Heart rate

180

bpm

max. Heart rate

660

kcal

Energy

+10,2

Pa:Hr

+16,0

Pw:Hr

+191/-187

Ascent/Descent

3,46

avg. Gradient

1,8

Climb Score

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	70,5 %	54:19	6,54 km	73 %	154 W
Zone 2 6:30/km - 6:01/km	5,7 %	4:24	0,70 km	80 %	200 W
Zone 3 6:00/km - 5:31/km	7,1 %	5:28	0,95 km	88 %	241 W
Zone 4 5:30/km - 5:01/km	9,3 %	7:11	1,39 km	90 %	253 W
Zone 5 5:00/km - 4:31/km	3,6 %	2:45	0,59 km	90 %	272 W
Zone 6 4:30/km - 4:01/km	1,8 %	1:22	0,33 km	86 %	274 W
Zone 7 4:00/km - 3:31/km	1,6 %	1:13	0,32 km	90 %	296 W
Zone 8 3:30/km - 3:01/km	0,5 %	0:23	0,12 km	89 %	383 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	2,3 %	1:45	0,19 km	126 W	9:26/km
Zone 1 < 128 bpm / 70 %HRmax	27,5 %	21:11	2,60 km	144 W	8:09/km
Zone 2 < 142 bpm / 77 %HRmax	30,2 %	23:16	2,98 km	159 W	7:49/km
Zone 3 < 156 bpm / 85 %HRmax	12,3 %	9:31	1,37 km	211 W	6:58/km
Zone 4 < 170 bpm / 92 %HRmax	16,9 %	13:00	2,23 km	244 W	5:49/km
Zone 5 ≥ 171 bpm / 93 %HRmax	10,9 %	8:22	1,57 km	228 W	5:20/km

Power data

182

avg. Power

2,88

W/kg

Specific power

211

xPower

1,16

Variability Index

0,82

Running Effectiveness

0,78

Efficiency Index

1,28

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	3,7 %	2:50	0,19 km	66 %	14:42/km
Zone 2 101 W - 200 W	67,1 %	51:42	6,51 km	73 %	7:57/km
Zone 3 201 W - 300 W	25,0 %	19:15	3,49 km	89 %	5:31/km
Zone 4 301 W - 400 W	3,9 %	3:00	0,65 km	85 %	4:39/km
Zone 5 401 W - …	0,4 %	0:18	0,09 km	85 %	3:21/km

Course

Running Dynamics

184

spm

Cadence (Running)

0,77

Stride length

14180

Total steps

Miscellaneous

27.03.2022

Date

08:14

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

-1

°C

Dew Point

km/h

Wind speed

NE / 52

Wind direction

Humidity

1029

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#8 vita