31 drag på 3:45, steady-puls 143 — 30 slag under normalen din på farten.
| Mål | I dag | Baseline | Δ |
|---|---|---|---|
| Kadens | 175 spm | 176 | −1 |
| Steglengde | 0,00 m | 1,23 | −1,23 |
| Dato | Økt | Fart | Steady-puls | Laktat | Skår |
|---|---|---|---|---|---|
| 15.12 | 2 x 10 x 45/15 | 4:06 | 143,8 | — | 6,7 v1 |
| 18.12 | 3 x 10 x 45/15 | 4:06 | 148,5 | — | 7,3 v1 |
| 22.12 | 2 x 10 x 45/15 | 4:49 | 151,4 | — | 7,8 v1 |
| 29.01 | 3 x 10 x 45/15 @ 3:45 | 3:58 | 147,7 | — | 8,8 |
| 19.04 | 2 x 10 x 45/15 @ 13-15 km/ | 4:41 | 136,4 | — | 10,0 |
| 15.06 | 3 x 10 x 45/15 | 3:55 | 143,1 | — | 9,9 |
| Dato | Økt | Fart | Steady-puls | Laktat | Skår |
|---|---|---|---|---|---|
| 30.06 | 25x 45/15 | 4:13 | 154,8 | — | 6,3 v1 |
| 27.04 | 15 x 40s @ 3:40 | 3:51 | 158,5 | — | 4,7 v1 |
| 27.07 | 10 x 45/15 | 3:44 | 169,6 | — | 7,4 v1 |
| 04.08 | 15 x 45/15 | 3:56 | 157,2 | — | 7,8 v1 |
| 21.08 | 11 x 45/15 | 4:20 | 149,6 | — | 5,5 v1 |
| 18.11 | 20 x 45/15 | 4:16 | 157,3 | — | 7,2 v1 |
| 15.02 | 10x45/15 | 4:08 | 163,9 | — | 7,7 v1 |
| 01.03 | 15 x 1 min | 4:49 | 148,0 | — | 5,9 v1 |
| 30.03 | 30 x 1 min | 4:44 | 148,0 | — | 4,6 v1 |
| 12.03 | 20 x 45/15 | 4:08 | 159,6 | — | 8,4 v1 |
| 13.11 | 2 x 10 x 45/15 @ 15 - 17 k | 3:45 | 154,5 | — | 7,9 v1 |
| 20.11 | 3 x 10 x 45/15 @ 15-17 kmh | 3:39 | 154,8 | — | 7,5 v1 |
| 14.12 | 2 x 10 x 45/15 @ 15-17 kmh | 3:46 | 156,3 | — | 8,2 v1 |
| 17.12 | 2 x 10 x 45/15 @ 15 - 17 k | 3:44 | 150,8 | — | 6,8 v1 |
| 30.12 | 3 x 10 x 45/15 @ 15-16 kmh | 3:50 | 153,8 | — | 8,3 v1 |
| 13.01 | 3 x 10 x 45/15 @ 15-17 kmh | 3:53 | 154,9 | — | 8,4 v1 |
| 31.01 | 4 x 10 x 45/15 | 3:57 | 153,6 | — | 8,4 v1 |
| 11.02 | 3 x 10 x 45/15 @ 4:00 | 4:05 | 145,5 | — | 6,7 v1 |
| 23.02 | 3 x 10 x 45/15 @ 4:00 | 4:08 | 139,0 | — | 7,0 v1 |
| 23.12 | 3 x 10 x 45/15 | 4:16 | 145,7 | — | 7,0 v1 |
| 10.01 | 2 x 10 x 45/15 | 4:25 | 148,7 | — | 6,5 v1 |
| 17.01 | 3 x 10 x 45/15 | 4:05 | 151,0 | — | 7,5 v1 |
| 07.02 | 3 x 10 x 45/15 | 4:05 | 149,8 | — | 7,4 v1 |
| 14.02 | 3 x 10 x 45/15 | 4:34 | 149,0 | — | 6,8 v1 |
| 04.04 | 3 x 10 x 45/15 | 4:33 | 138,3 | — | 7,1 v1 |
| 11.06 | 50 x 45/15 | 4:29 | 149,8 | — | 6,3 v1 |
| 07.11 | 2 x 10 x 45/15 | 4:03 | 147,4 | — | 6,3 v1 |
| 14.11 | 2 x 10 x 45/15 | 4:03 | 151,4 | — | 6,9 v1 |
| 17.11 | 2 x 10 x 45/15 | 3:53 | 143,7 | — | 7,2 v1 |
| 24.11 | 2 x 10 x 45/15 | 3:51 | 147,8 | — | 7,1 v1 |
| 08.12 | 2 x 10 x 45/15 | 3:57 | 155,3 | — | 6,9 v1 |
| 15.12 | 2 x 10 x 45/15 | 4:06 | 143,8 | — | 6,7 v1 |
| 18.12 | 3 x 10 x 45/15 | 4:06 | 148,5 | — | 7,3 v1 |
| 22.12 | 2 x 10 x 45/15 | 4:49 | 151,4 | — | 7,8 v1 |
| 29.01 | 3 x 10 x 45/15 @ 3:45 | 3:58 | 147,7 | — | 8,8 |
| 19.04 | 2 x 10 x 45/15 @ 13-15 km/ | 4:41 | 136,4 | — | 10,0 |
| 15.06 | 3 x 10 x 45/15 | 3:55 | 143,1 | — | 9,9 |
Kveld-halvdelen av dobbelen — men dette var ingen kontrollert sub-terskeløkt. Det var en progressiv 45/15 der mølla ble skrudd opp serie for serie: 15–16 km/t (≈4:00–3:45) → 16–17 km/t (≈3:45–3:32) → 17 km/t (3:31) på alle ti dragene i siste serie. 3:31/km er VO2max-fart, langt over LT2 (3:49). De 15-sekunders pausene holdt pulsen kunstig lav (maks 154, snitt 133,5) — men hadde laktat blitt målt, ville den vært høy, særlig i siste serie. Skår 7.4 Solid, men den undervurderer trolig økta, fordi både puls og auto-registrert pace bommer på den reelle intensiteten. Dette er selve fellen ved å lese 45/15 på HR.
Andre økt på dagen, så wellness deles med morgenen: HRV 82 ms (+13), RHR 38, Training Readiness 90 — sterk beredskap. Det gule flagget var søvn 5,8 t / score 75. Formmessig endte dagen på TSB −22,5 (CTL 90,9, ATL 113,4), dagens TRIMP 149 — to økter lagt oppå en dyp belastning.
Det avgjørende for tolkningen: dette var den harde halvdelen av dobbelen, ikke den lette. Morgenen var en LT1-primer (6×5 @ 4:08, puls under terskel), og kvelden var der den reelle — og betydelige — intensiteten lå. Konteksten er uke 25, siste fulle kvalitetsuke før ferie-deload, så det var rom for å presse. Carl gjorde et bevisst valg om 45/15-format framfor lengre reps, men kjørte det progressivt og hardt, ikke avdempet.
Strukturen var 3 × 10 × 45/15 på tredemølle, med mølla skrudd opp for hver serie:
| Serie | Mølle-hastighet | Pace | Mot LT2 (3:49) |
|---|---|---|---|
| 1 (drag 1–10) | 15–16 km/t | 4:00 → 3:45 | rundt/så vidt over terskel |
| 2 (drag 11–20) | 16–17 km/t | 3:45 → 3:32 | over terskel |
| 3 (drag 21–30) | 17 km/t (alle) | 3:31 | VO2max/5K-fart |
Økta vandret altså fra rundt LT2 i første serie til 5K-fart i siste — en ren progresjon i ti-stegs trapp. Viktig datamerknad: den auto-registrerte pacen (snitt 4:01, enkeltdrag 3:45–4:22 i quality.json) er upålitelig her. På 45-sekunders mølledrag rekker verken GPS eller footpod å kalibrere, så de registrerte splittene under-rapporterer farten systematisk. Mølle-hastigheten Carl faktisk satte er fasiten, og den forteller en helt annen historie enn 4:01-snittet: dette var en rask økt.
Her ligger hele poenget. Arbeids-HR per serie steg 137 → 141 → 146 (maks 154 = 83 % av maks 186) — som ser moderat ut, men er en format-artefakt. Hadde Carl løpt 17 km/t kontinuerlig, ville pulsen ligget rundt 175+ (I5); de 15-sekunders pausene klipper ~20 bpm av toppen ved å la HR falle mellom hvert drag. Snitt-HR på 133,5 (inkludert rull) er rent støy i denne sammenhengen.
Den metabolske kostnaden — særlig det anaerobe bidraget i siste serie på VO2max-fart — er langt høyere enn pulsen antyder. Uten laktatmåling er HR her direkte villedende: en avlesning etter serie 3 ville mest sannsynlig vist klart supra-LT2 (godt over 3,3 mmol/L, trolig i 4–6-området). Dette er kjerne-svakheten ved å score 45/15 på puls, og den er verdt å feste seg ved: økta var hard, men instrumenteringen (HR + auto-pace) maskerer det.
Mølle gir footpod-estimert power, som ikke skal tolkes absolutt. Skoen var HOKA Cielo X1 2.0, en karbonplate-racer — relevant her, for ved 17 km/t på mølle er dette rask, eksplosiv løping der skoens retur faktisk teller. Kadensen holdt seg stabil gjennom alle tre seriene uten frekvensfall i den raske avslutningen, et tegn på at mekanikken bar fartsøkningen rent. Gitt usikkerheten i mølle-power lener analysen seg på hastighet + HR-respons.
HR-stigningen 137 → 146 over de tre seriene er ikke decoupling eller tretthet — den følger den bevisste fartsøkningen (raskere mølle → høyere puls), mens 15-sekundersene hele tiden dro HR ned igjen. At pulsen bare nådde 146 i snitt / 154 på topp selv da farten var oppe i VO2max-sonen, bekrefter nettopp hvor kraftig 45/15-formatet demper HR. Ingen kollaps: siste serie ble fullført på 17 km/t på samtlige ti drag, uten at farten falt. Den eneste reelle «driften» var den planlagte oppskruingen.
| Dato | Økt | Fart/pace | HR (snitt/maks) | Skår |
|---|---|---|---|---|
| 2026-04-23 | 3 × 10 × 45/15 | jevnt ~4:08 | snitt 135 | Solid |
| 2026-06-15 | 3 × 10 × 45/15 progressiv | 15→17 km/t (4:00→3:31) | snitt 133,5 / maks 154 | 7.4 Solid |
Mot den nesten identiske 45/15-økta 23.04 er forskjellen at dagens var progressiv og betydelig raskere — den endte på 17 km/t mot et jevnere, tregere opplegg i april, ved tilnærmet samme puls. Samme puls, raskere fart = reell fremgang, og igjen et eksempel på at HR alene skjuler progresjonen. Mot morgenens LT1-primer er kontrasten total: dagen var en LT1-primer + en hard progressiv VO2-fart-økt, ikke to milde halvdeler.
CTL 90,9 er nytt toppnivå, og pre-økt-formen lå i produktiv overload (TSB ~−22, P10-båndet — sub-3-block-territorium, ikke et faresignal). Dette var den siste fulle kvalitetsuka før ferie-deload, og kveldsøkta var — riktig forstått — dagens og ukas hardeste enkeltstimulus, gjemt bak en lav puls. Det er verdt å registrere i belastningsregnskapet: dobbelen kostet mer enn HR-tallene og det auto-registrerte pace-snittet skulle tilsi.
Persistert session_score 7.4 (Solid) — eksekvering 6.7, kontekst 9.1.
| Komponent | Verdi | Lesning |
|---|---|---|
| Eksekvering | 6.7 | Drar ned fordi motoren leser (a) format-dempet puls og (b) under-registrert pace — begge får en VO2max-fart-økt til å framstå moderat |
| Kontekst | 9.1 | Treffer fasen presist: hard kvalitetsstimulus i siste fulle uke, riktig rolle i dobbelen |
| Totalt | 7.4 Solid | Sannsynligvis et undertall for det som reelt var en progressiv VO2-fart-økt |
Den lave eksekverings-komponenten skal ikke leses som svak utførelse. Den er en måleproblem-artefakt: scoreren har ingen 45/15-bevisst justering, så den vekter puls og registrert pace — de to størrelsene som svikter mest på akkurat dette formatet. Reelt fortjener økta mer enn 7.4.
Dette var ikke en mild kveldspusher, men en sterk progressiv 45/15 som endte på VO2max-fart (17 km/t / 3:31), skjult bak en puls som formatet demper. Dagens dobbel var dermed tyngre enn både HR og den auto-registrerte pacen viser: en LT1-primer fulgt av en hard VO2-fart-økt. Lærdommen er metodisk like mye som fysiologisk — på 45/15 må fart (og helst laktat) styre vurderingen, ikke puls.
Neste: onsdag LT2 5×2000 @ 3:49–3:54 med laktatmåling (der vil måleren fange det pulsen i dag ikke gjorde), så MP-langtur lørdag. Siste harde uke før bilferien gir naturlig deload — og denne dobbelen var ukas tyngste dag, riktig forstått.
| # | Tid | Fart | Mål | Første 500 | Siste 500 | Steady-puls | Forventet | Maks | Fall 60 s | Effekt | Kadens | Laktat |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0:45 | 4:15 | — | 4:24 | 4:58 | 131,7 | 163,4 (−31,7) | 136 | — | 414 W | 176 | — |
| 2 | 0:45 | 4:22 | — | 4:20 | 4:40 | 137,4 | 160,6 (−23,2) | 144 | — | 405 W | 176 | — |
| 3 | 0:45 | 3:45 | — | 4:22 | 4:19 | 132,9 | 177,6 (−44,7) | 145 | — | 417 W | 177 | — |
| 4 | 0:45 | 4:10 | — | 4:22 | 4:13 | 133,2 | 165,5 (−32,3) | 146 | — | 421 W | 177 | — |
| 5 | 0:45 | 4:18 | — | 4:20 | 4:13 | 138,0 | 162,2 (−24,2) | 143 | — | 411 W | 177 | — |
| 6 | 0:45 | 4:18 | — | 4:17 | 4:14 | 134,7 | 162,2 (−27,5) | 146 | — | 411 W | 176 | — |
| 7 | 0:45 | 4:13 | — | 4:17 | 4:12 | 140,4 | 164,2 (−23,8) | 148 | — | 417 W | 178 | — |
| 8 | 0:45 | 4:10 | — | 4:12 | 4:10 | 140,7 | 165,5 (−24,8) | 147 | — | 420 W | 179 | — |
| 9 | 0:45 | 3:45 | — | 4:14 | 4:06 | 142,2 | 177,6 (−35,4) | 149 | — | 432 W | 179 | — |
| 10 | 0:45 | 3:45 | — | 4:10 | 4:05 | 143,7 | 177,6 (−33,9) | 148 | −70 | 426 W | 177 | — |
| 11 | 0:45 | 4:10 | — | 4:07 | 4:05 | 124,9 | 165,5 (−40,6) | 144 | — | 419 W | 180 | — |
| 12 | 0:45 | 3:45 | — | 4:07 | 4:03 | 145,0 | 177,6 (−32,6) | 151 | — | 433 W | 180 | — |
| 13 | 0:45 | 3:45 | — | 4:02 | 4:00 | 140,7 | 177,6 (−36,9) | 152 | — | 436 W | 181 | — |
| 14 | 0:45 | 3:45 | — | 4:05 | 3:58 | 138,9 | 177,6 (−38,7) | 149 | — | 424 W | 179 | — |
| 15 | 0:45 | 3:45 | — | 4:05 | 3:56 | 144,1 | 177,6 (−33,5) | 149 | — | 429 W | 182 | — |
| 16 | 0:45 | 3:45 | — | 4:00 | 3:56 | 143,4 | 177,6 (−34,2) | 152 | — | 428 W | 181 | — |
| 17 | 0:45 | 3:45 | — | 4:01 | 3:55 | 146,8 | 177,6 (−30,8) | 156 | — | 433 W | 182 | — |
| 18 | 0:45 | 3:45 | — | 3:58 | 3:53 | 149,2 | 177,6 (−28,4) | 154 | — | 426 W | 183 | — |
| 19 | 0:45 | 3:45 | — | 3:55 | 3:50 | 149,4 | 177,6 (−28,2) | 155 | — | 456 W | 182 | — |
| 20 | 0:45 | 3:45 | — | 3:51 | 3:47 | 148,1 | 177,6 (−29,5) | 157 | — | 451 W | 182 | — |
| 21 | 0:45 | 3:45 | — | 3:54 | 3:46 | 132,3 | 177,6 (−45,3) | 150 | — | 456 W | 186 | — |
| 22 | 0:45 | 3:45 | — | 3:51 | 3:46 | 152,8 | 177,6 (−24,8) | 158 | — | 448 W | 185 | — |
| 23 | 0:45 | 3:45 | — | 3:52 | 3:45 | 148,6 | 177,6 (−29,0) | 159 | — | 458 W | 182 | — |
| 24 | 0:45 | 3:45 | — | 3:53 | 3:46 | 149,8 | 177,6 (−27,8) | 156 | — | 427 W | 185 | — |
| 25 | 0:45 | 3:45 | — | 3:58 | 3:47 | 151,7 | 177,6 (−25,9) | 156 | — | 453 W | 184 | — |
| 26 | 0:45 | 3:45 | — | 3:55 | 3:47 | 150,6 | 177,6 (−27,0) | 158 | — | 440 W | 183 | — |
| 27 | 0:45 | 3:45 | — | 3:57 | 3:48 | 154,4 | 177,6 (−23,2) | 159 | — | 440 W | 183 | — |
| 28 | 0:45 | 3:45 | — | 3:58 | 3:50 | 152,7 | 177,6 (−24,9) | 162 | — | 441 W | 184 | — |
| 29 | 0:45 | 3:45 | — | 4:06 | 3:49 | 153,1 | 177,6 (−24,5) | 161 | — | 434 W | 184 | — |
| 30 | 0:45 | 3:45 | — | 4:37 | 3:48 | 152,8 | 177,6 (−24,8) | 158 | −55 | 444 W | 183 | — |
| 31 | 4:08 | 5:10 | — | 5:04 | 5:04 | 130,4 | 142,4 (−12,0) | 134 | — | 332 W | 173 | — |
| Dag | HRV | Hvilepuls | Søvn |
|---|---|---|---|
| D+1 | 76 ↑ +2,3 | 37 ↓ −0,6 | 88 ↑ +2,0 |
| D+2 | 68 ↓ −5,7 | 40 ↑ +2,4 | 60 ↓ −26,0 |
{
"activity_id": 18934075623,
"date": "2026-06-15",
"name": "3 x 10 x 45/15",
"session_label": "3 x 10 x 45/15 terskel",
"quality_type": "interval",
"interval_structure": "3 x 10 x 45/15",
"interval_type": "on_off",
"is_track": false,
"is_treadmill": false,
"arena": "utendørs",
"distance_km": 8.86,
"duration_s": 2948,
"moving_time_s": 2948,
"avg_hr": 133.5,
"max_hr": 163.0,
"avg_power": 298.5,
"avg_cadence": 87.6,
"avg_gct": null,
"avg_stride_length": null,
"avg_vertical_oscillation": null,
"avg_vertical_ratio": null,
"elevation_gain": 0,
"gear_name": "HOKA Cielo X1 2.0",
"gear_km_at_run": null,
"weather": null,
"quality_km": 6.61,
"quality_avg_pace": "4:01",
"quality_avg_hr": 140,
"quality_avg_power": 420,
"quality_avg_cadence": 180,
"lactate": [],
"reps": [
{
"n": 1,
"prescribed_distance_m": null,
"gps_distance_m": 176,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "4:15",
"hr_avg": 129,
"hr_max": 136,
"cadence": 176,
"power": 414,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 600,
"stream_idx_end": 643,
"hr_first_500m": 134.8,
"hr_last_500m": 128.0,
"hr_steady_state": 131.7,
"pace_first_500m_s": 263.6,
"pace_last_500m_s": 298.0,
"pace_steady_state_s": 244.9
}
},
{
"n": 2,
"prescribed_distance_m": null,
"gps_distance_m": 172,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "4:22",
"hr_avg": 136,
"hr_max": 144,
"cadence": 176,
"power": 405,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 660,
"stream_idx_end": 703,
"hr_first_500m": 137.4,
"hr_last_500m": 132.8,
"hr_steady_state": 137.4,
"pace_first_500m_s": 260.1,
"pace_last_500m_s": 279.8,
"pace_steady_state_s": 239.6
}
},
{
"n": 3,
"prescribed_distance_m": 200,
"gps_distance_m": 180,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 134,
"hr_max": 145,
"cadence": 177,
"power": 417,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 706,
"stream_idx_end": 762,
"hr_first_500m": 137.3,
"hr_last_500m": 135.5,
"hr_steady_state": 132.9,
"pace_first_500m_s": 261.9,
"pace_last_500m_s": 258.8,
"pace_steady_state_s": 239.3
}
},
{
"n": 4,
"prescribed_distance_m": null,
"gps_distance_m": 180,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "4:10",
"hr_avg": 135,
"hr_max": 146,
"cadence": 177,
"power": 421,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 766,
"stream_idx_end": 823,
"hr_first_500m": 138.3,
"hr_last_500m": 137.2,
"hr_steady_state": 133.2,
"pace_first_500m_s": 261.9,
"pace_last_500m_s": 253.0,
"pace_steady_state_s": 234.8
}
},
{
"n": 5,
"prescribed_distance_m": null,
"gps_distance_m": 174,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "4:18",
"hr_avg": 137,
"hr_max": 143,
"cadence": 177,
"power": 411,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 840,
"stream_idx_end": 883,
"hr_first_500m": 139.2,
"hr_last_500m": 136.7,
"hr_steady_state": 138.0,
"pace_first_500m_s": 259.6,
"pace_last_500m_s": 253.3,
"pace_steady_state_s": 236.3
}
},
{
"n": 6,
"prescribed_distance_m": null,
"gps_distance_m": 174,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "4:18",
"hr_avg": 136,
"hr_max": 146,
"cadence": 176,
"power": 411,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 900,
"stream_idx_end": 942,
"hr_first_500m": 140.0,
"hr_last_500m": 137.3,
"hr_steady_state": 134.7,
"pace_first_500m_s": 257.2,
"pace_last_500m_s": 254.0,
"pace_steady_state_s": 231.1
}
},
{
"n": 7,
"prescribed_distance_m": null,
"gps_distance_m": 178,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "4:13",
"hr_avg": 140,
"hr_max": 148,
"cadence": 178,
"power": 417,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 946,
"stream_idx_end": 1003,
"hr_first_500m": 142.2,
"hr_last_500m": 139.6,
"hr_steady_state": 140.4,
"pace_first_500m_s": 257.0,
"pace_last_500m_s": 252.2,
"pace_steady_state_s": 230.3
}
},
{
"n": 8,
"prescribed_distance_m": null,
"gps_distance_m": 179,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "4:10",
"hr_avg": 141,
"hr_max": 147,
"cadence": 179,
"power": 420,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1020,
"stream_idx_end": 1062,
"hr_first_500m": 142.4,
"hr_last_500m": 140.5,
"hr_steady_state": 140.7,
"pace_first_500m_s": 251.8,
"pace_last_500m_s": 250.5,
"pace_steady_state_s": 227.3
}
},
{
"n": 9,
"prescribed_distance_m": 200,
"gps_distance_m": 189,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 142,
"hr_max": 149,
"cadence": 179,
"power": 432,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1066,
"stream_idx_end": 1122,
"hr_first_500m": 112.7,
"hr_last_500m": 142.2,
"hr_steady_state": 142.2,
"pace_first_500m_s": 253.6,
"pace_last_500m_s": 246.4,
"pace_steady_state_s": 227.5
}
},
{
"n": 10,
"prescribed_distance_m": 200,
"gps_distance_m": 182,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 141,
"hr_max": 148,
"cadence": 177,
"power": 426,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1139,
"stream_idx_end": 1182,
"hr_first_500m": 109.9,
"hr_last_500m": 142.9,
"hr_steady_state": 143.7,
"pace_first_500m_s": 249.6,
"pace_last_500m_s": 244.7,
"pace_steady_state_s": 227.2
}
},
{
"n": 11,
"prescribed_distance_m": null,
"gps_distance_m": 180,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "4:10",
"hr_avg": 104,
"hr_max": 144,
"cadence": 180,
"power": 419,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1320,
"stream_idx_end": 1363,
"hr_first_500m": 132.7,
"hr_last_500m": 109.8,
"hr_steady_state": 124.9,
"pace_first_500m_s": 247.1,
"pace_last_500m_s": 245.3,
"pace_steady_state_s": 224.9
}
},
{
"n": 12,
"prescribed_distance_m": 200,
"gps_distance_m": 186,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 144,
"hr_max": 151,
"cadence": 180,
"power": 433,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1366,
"stream_idx_end": 1422,
"hr_first_500m": 144.2,
"hr_last_500m": 110.0,
"hr_steady_state": 145,
"pace_first_500m_s": 247.3,
"pace_last_500m_s": 243.2,
"pace_steady_state_s": 224.6
}
},
{
"n": 13,
"prescribed_distance_m": 200,
"gps_distance_m": 188,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 141,
"hr_max": 152,
"cadence": 181,
"power": 436,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1441,
"stream_idx_end": 1483,
"hr_first_500m": 142.0,
"hr_last_500m": 141.8,
"hr_steady_state": 140.7,
"pace_first_500m_s": 242.2,
"pace_last_500m_s": 240.5,
"pace_steady_state_s": 221.2
}
},
{
"n": 14,
"prescribed_distance_m": 200,
"gps_distance_m": 188,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 138,
"hr_max": 149,
"cadence": 179,
"power": 424,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1486,
"stream_idx_end": 1543,
"hr_first_500m": 144.0,
"hr_last_500m": 143.2,
"hr_steady_state": 138.9,
"pace_first_500m_s": 245.0,
"pace_last_500m_s": 237.7,
"pace_steady_state_s": 218.4
}
},
{
"n": 15,
"prescribed_distance_m": 200,
"gps_distance_m": 185,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 143,
"hr_max": 149,
"cadence": 182,
"power": 429,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1546,
"stream_idx_end": 1603,
"hr_first_500m": 146.7,
"hr_last_500m": 142.5,
"hr_steady_state": 144.1,
"pace_first_500m_s": 245.3,
"pace_last_500m_s": 236.3,
"pace_steady_state_s": 219.7
}
},
{
"n": 16,
"prescribed_distance_m": 200,
"gps_distance_m": 187,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 145,
"hr_max": 152,
"cadence": 181,
"power": 428,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1620,
"stream_idx_end": 1662,
"hr_first_500m": 148.1,
"hr_last_500m": 144.4,
"hr_steady_state": 143.4,
"pace_first_500m_s": 240.1,
"pace_last_500m_s": 236.5,
"pace_steady_state_s": 215.1
}
},
{
"n": 17,
"prescribed_distance_m": 200,
"gps_distance_m": 194,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 147,
"hr_max": 156,
"cadence": 182,
"power": 433,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1667,
"stream_idx_end": 1723,
"hr_first_500m": 150.0,
"hr_last_500m": 147.4,
"hr_steady_state": 146.8,
"pace_first_500m_s": 240.8,
"pace_last_500m_s": 234.8,
"pace_steady_state_s": 212.5
}
},
{
"n": 18,
"prescribed_distance_m": 200,
"gps_distance_m": 189,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 148,
"hr_max": 154,
"cadence": 183,
"power": 426,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1727,
"stream_idx_end": 1782,
"hr_first_500m": 151.1,
"hr_last_500m": 148.8,
"hr_steady_state": 149.2,
"pace_first_500m_s": 237.8,
"pace_last_500m_s": 233.0,
"pace_steady_state_s": 210.8
}
},
{
"n": 19,
"prescribed_distance_m": 200,
"gps_distance_m": 202,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 150,
"hr_max": 155,
"cadence": 182,
"power": 456,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1786,
"stream_idx_end": 1842,
"hr_first_500m": 121.2,
"hr_last_500m": 150.1,
"hr_steady_state": 149.4,
"pace_first_500m_s": 235.2,
"pace_last_500m_s": 230.4,
"pace_steady_state_s": 209.9
}
},
{
"n": 20,
"prescribed_distance_m": 200,
"gps_distance_m": 200,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 149,
"hr_max": 157,
"cadence": 182,
"power": 451,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1861,
"stream_idx_end": 1902,
"hr_first_500m": 115.9,
"hr_last_500m": 151.1,
"hr_steady_state": 148.1,
"pace_first_500m_s": 230.7,
"pace_last_500m_s": 226.8,
"pace_steady_state_s": 209.9
}
},
{
"n": 21,
"prescribed_distance_m": 200,
"gps_distance_m": 204,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 113,
"hr_max": 150,
"cadence": 186,
"power": 456,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 1906,
"stream_idx_end": 2082,
"hr_first_500m": 118.6,
"hr_last_500m": 116.2,
"hr_steady_state": 132.3,
"pace_first_500m_s": 234.1,
"pace_last_500m_s": 226.4,
"pace_steady_state_s": 211.7
}
},
{
"n": 22,
"prescribed_distance_m": 200,
"gps_distance_m": 206,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 152,
"hr_max": 158,
"cadence": 185,
"power": 448,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2100,
"stream_idx_end": 2143,
"hr_first_500m": 152.6,
"hr_last_500m": 116.3,
"hr_steady_state": 152.8,
"pace_first_500m_s": 230.7,
"pace_last_500m_s": 226.1,
"pace_steady_state_s": 209.7
}
},
{
"n": 23,
"prescribed_distance_m": 200,
"gps_distance_m": 206,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 150,
"hr_max": 159,
"cadence": 182,
"power": 458,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2160,
"stream_idx_end": 2203,
"hr_first_500m": 151.6,
"hr_last_500m": 151.7,
"hr_steady_state": 148.6,
"pace_first_500m_s": 231.7,
"pace_last_500m_s": 224.7,
"pace_steady_state_s": 208.1
}
},
{
"n": 24,
"prescribed_distance_m": 200,
"gps_distance_m": 190,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 149,
"hr_max": 156,
"cadence": 185,
"power": 427,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2221,
"stream_idx_end": 2262,
"hr_first_500m": 152.4,
"hr_last_500m": 152.1,
"hr_steady_state": 149.8,
"pace_first_500m_s": 232.7,
"pace_last_500m_s": 225.7,
"pace_steady_state_s": 205.4
}
},
{
"n": 25,
"prescribed_distance_m": 200,
"gps_distance_m": 200,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 152,
"hr_max": 156,
"cadence": 184,
"power": 453,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2266,
"stream_idx_end": 2323,
"hr_first_500m": 153.5,
"hr_last_500m": 151.9,
"hr_steady_state": 151.7,
"pace_first_500m_s": 237.9,
"pace_last_500m_s": 227.3,
"pace_steady_state_s": 209.7
}
},
{
"n": 26,
"prescribed_distance_m": 200,
"gps_distance_m": 196,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 151,
"hr_max": 158,
"cadence": 183,
"power": 440,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2342,
"stream_idx_end": 2383,
"hr_first_500m": 154.6,
"hr_last_500m": 152.8,
"hr_steady_state": 150.6,
"pace_first_500m_s": 234.9,
"pace_last_500m_s": 226.7,
"pace_steady_state_s": 208.1
}
},
{
"n": 27,
"prescribed_distance_m": 200,
"gps_distance_m": 195,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 154,
"hr_max": 159,
"cadence": 183,
"power": 440,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2400,
"stream_idx_end": 2442,
"hr_first_500m": 155.8,
"hr_last_500m": 153.7,
"hr_steady_state": 154.4,
"pace_first_500m_s": 237.1,
"pace_last_500m_s": 227.8,
"pace_steady_state_s": 207.6
}
},
{
"n": 28,
"prescribed_distance_m": 200,
"gps_distance_m": 194,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 154,
"hr_max": 162,
"cadence": 184,
"power": 441,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2446,
"stream_idx_end": 2502,
"hr_first_500m": 155.7,
"hr_last_500m": 155.0,
"hr_steady_state": 152.7,
"pace_first_500m_s": 238.4,
"pace_last_500m_s": 230.2,
"pace_steady_state_s": 210.6
}
},
{
"n": 29,
"prescribed_distance_m": 200,
"gps_distance_m": 194,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 154,
"hr_max": 161,
"cadence": 184,
"power": 434,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2506,
"stream_idx_end": 2562,
"hr_first_500m": 141.0,
"hr_last_500m": 155.8,
"hr_steady_state": 153.1,
"pace_first_500m_s": 245.7,
"pace_last_500m_s": 228.8,
"pace_steady_state_s": 203.8
}
},
{
"n": 30,
"prescribed_distance_m": 200,
"gps_distance_m": 198,
"time_s": 45,
"elapsed_time_s": 45,
"pace": "3:45",
"hr_avg": 153,
"hr_max": 158,
"cadence": 183,
"power": 444,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2566,
"stream_idx_end": 2622,
"hr_first_500m": 131.2,
"hr_last_500m": 154.7,
"hr_steady_state": 152.8,
"pace_first_500m_s": 276.8,
"pace_last_500m_s": 227.5,
"pace_steady_state_s": 207.6
}
},
{
"n": 31,
"prescribed_distance_m": 800,
"gps_distance_m": 822,
"time_s": 248,
"elapsed_time_s": 248,
"pace": "5:10",
"hr_avg": 126,
"hr_max": 134,
"cadence": 173,
"power": 332,
"per_km": null,
"n_laps_in_rep": 1,
"merged_from_laps": null,
"flag": null,
"stream_stats": {
"stream_idx_start": 2699,
"stream_idx_end": 2948,
"hr_first_500m": 123.0,
"hr_last_500m": 130.8,
"hr_steady_state": 130.4,
"pace_first_500m_s": 303.5,
"pace_last_500m_s": 303.9,
"pace_steady_state_s": 304.5
}
}
],
"hr_unreliable": false,
"description": "1-10: 15-16 kmh\n11-20: 16-17 kmh\n21-30: 17 kmh",
"session_score": 9.9,
"execution_score": 6.7,
"context_score": 9.1,
"score_tier": "Eksepsjonell",
"score_tag": "45_15_terskel",
"_scorer_version": "2.0.0-2026-09-09"
}