Tempo Run: Bernex Trail Running

Overview

13,59

Distance

1:01:25

Time

1:01:25

Elapsed time

4:31

/km

Pace

307

avg. Power

156

bpm

avg. Heart rate

173

bpm

max. Heart rate

743

kcal

Energy

53,54

VO2max

152

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,04 km	15:37	5:08/km	-1:12/km
2.	7,69 km	30:19	3:57/km	0:00/km
3.	2,86 km	15:28	5:24/km	-1:28/km
Average (active)			3:57/km	+0:35/km
	Average (total)		4:31/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:14	5:19/km	132bpm	249W	+0/-4
1,01km	5:12	5:09/km	139bpm	264W	+5/-4
1,00km	4:57	4:58/km	142bpm	254W	+0/-17
0,99km	4:05	4:05/km	163bpm	364W	+8/-0
1,01km	4:07	4:05/km	170bpm	362W	+6/-0
1,00km	3:58	3:58/km	170bpm	354W	+0/-6
1,00km	3:49	3:50/km	170bpm	371W	+0/-4
1,00km	3:49	3:49/km	170bpm	355W	+0/-15
1,01km	3:55	3:53/km	169bpm	358W	+0/-7
1,00km	3:57	3:57/km	171bpm	358W	+0/-4
1,00km	4:17	4:18/km	167bpm	331W	+0/-1
1,00km	5:19	5:19/km	149bpm	259W	+6/-0
1,00km	5:24	5:23/km	145bpm	252W	+1/-0
0,59km	3:24	5:44/km	141bpm	239W	+3/-0

Composite data

4:31

/km

avg. Pace

13,3

km/h

avg. Speed

4:33

/km

avg. GAP

13,89

Km-effort

1,10

Aerobic Efficiency

1,04 / 4:20

/km

VI / xPace

1,04 / 4:22

/km

VI / xGAP

53,54

Effective VO₂max

152

TRIMP

156

bpm

avg. Heart rate

173

bpm

max. Heart rate

743

kcal

Energy

+4,1

Pa:Hr

+4,0

Pw:Hr

+30/-62

Ascent/Descent

0,68

avg. Gradient

0,0

Climb Score

Percentage hilly

Bernex

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,8 %	0:29	0,07 km	76 %	221 W
Zone 2 6:30/km - 6:01/km	0,9 %	0:34	0,09 km	79 %	243 W
Zone 3 6:00/km - 5:31/km	6,3 %	3:52	0,68 km	77 %	244 W
Zone 4 5:30/km - 5:01/km	32,1 %	19:43	3,73 km	78 %	256 W
Zone 5 5:00/km - 4:31/km	11,4 %	7:00	1,44 km	77 %	267 W
Zone 6 4:30/km - 4:01/km	17,0 %	10:27	2,52 km	92 %	354 W
Zone 7 4:00/km - 3:31/km	31,2 %	19:11	5,01 km	92 %	365 W
Zone 8 3:30/km - 3:01/km	0,3 %	0:11	0,06 km	93 %	391 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,6 %	0:21	0,07 km	242 W	5:05/km
Zone 1 < 128 bpm / 70 %HRmax	1,4 %	0:50	0,17 km	257 W	4:59/km
Zone 2 < 142 bpm / 77 %HRmax	25,9 %	15:55	3,02 km	253 W	5:17/km
Zone 3 < 156 bpm / 85 %HRmax	22,1 %	13:35	2,59 km	258 W	5:15/km
Zone 4 < 170 bpm / 92 %HRmax	29,6 %	18:11	4,56 km	358 W	3:59/km
Zone 5 ≥ 171 bpm / 93 %HRmax	20,5 %	12:35	3,19 km	360 W	3:57/km

Power data

307

avg. Power

4,80

W/kg

Specific power

325

xPower

1,06

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

1,97

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,2 %	0:09	0,02 km	72 %	6:52/km
Zone 3 201 W - 300 W	50,3 %	30:54	5,87 km	77 %	5:16/km
Zone 4 301 W - 400 W	49,5 %	30:24	7,70 km	92 %	3:57/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

186

spm

Cadence (Running)

1,19

Stride length

11424

Total steps

Miscellaneous

30.03.2023

Date

07:21

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 226

Wind direction

Humidity

1017

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#10k