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Long Run: Bernex Trail Running

Overview

18,14

km

Distance

1:35:19

Time

1:35:19

Elapsed time

5:15

/km

Pace

258

W

avg. Power

141

bpm

avg. Heart rate

155

bpm

max. Heart rate

1 011

kcal

Energy

52,01

VO2max

164

TRIMP

167

m

Elevation

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:23	5:24/km	129bpm	250W	+3/-4
0,99km	5:21	5:23/km	138bpm	259W	+6/-0
1,00km	5:44	5:44/km	142bpm	272W	+34/-4
0,99km	5:20	5:22/km	144bpm	255W	+22/-30
1,01km	5:06	5:02/km	141bpm	251W	+0/-12
0,99km	4:55	4:59/km	142bpm	260W	+0/-11
1,00km	4:59	5:00/km	141bpm	261W	+0/-8
1,00km	5:01	5:00/km	140bpm	260W	+0/-10
1,00km	4:59	4:58/km	143bpm	264W	+0/-8
1,00km	5:03	5:04/km	141bpm	266W	+1/-4
1,00km	5:13	5:12/km	141bpm	260W	+4/-5
1,01km	5:08	5:06/km	141bpm	257W	+0/-9
0,99km	5:12	5:15/km	145bpm	268W	+5/-0
1,01km	5:30	5:28/km	143bpm	268W	+16/-0
1,00km	6:07	6:07/km	147bpm	272W	+47/-0
1,00km	5:34	5:34/km	146bpm	264W	+25/-5
0,98km	5:00	5:06/km	140bpm	231W	+0/-30
1,02km	5:02	4:57/km	141bpm	238W	+0/-31
0,15km	0:43	4:58/km	136bpm	199W	+0/-8

Composite data

5:15

/km

avg. Pace

11,4

km/h

avg. Speed

5:12

/km

avg. GAP

19,81

km

Km-effort

1,07

Aerobic Efficiency

1,01 / 5:12

/km

VI / xPace

1,00 / 5:11

/km

VI / xGAP

52,01

Effective VO₂max

164

TRIMP

141

bpm

avg. Heart rate

77

%

avg. Heart rate

155

bpm

max. Heart rate

84

%

max. Heart rate

1 011

kcal

Energy

+2,6

%

Pa:Hr

+2,5

%

Pw:Hr

+167/-179

m

Ascent/Descent

1,91

%

avg. Gradient

28

%

Percentage hilly

Bernex

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	4,4 %	4:13	0,60 km	80 %	247 W
Zone 2 6:30/km - 6:01/km	4,3 %	4:05	0,66 km	79 %	265 W
Zone 3 6:00/km - 5:31/km	15,3 %	14:36	2,56 km	77 %	261 W
Zone 4 5:30/km - 5:01/km	46,7 %	44:32	8,51 km	77 %	259 W
Zone 5 5:00/km - 4:31/km	26,5 %	25:16	5,20 km	77 %	257 W
Zone 6 4:30/km - 4:01/km	2,7 %	2:35	0,60 km	76 %	260 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:03	0,01 km	69 %	239 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,3 %	0:19	0,06 km	254 W	5:03/km
Zone 1 < 128 bpm / 70 %HRmax	2,7 %	2:33	0,50 km	249 W	5:04/km
Zone 2 < 142 bpm / 77 %HRmax	51,9 %	49:31	9,59 km	253 W	5:10/km
Zone 3 < 156 bpm / 85 %HRmax	45,1 %	42:57	7,98 km	265 W	5:23/km
Zone 4 < 170 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

258

W

avg. Power

4,03

W/kg

Specific power

259

W

xPower

1,00

Variability Index

0,79

Running Effectiveness

0,74

Efficiency Index

1,83

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	1,5 %	1:28	0,27 km	74 %	5:25/km
Zone 3 201 W - 300 W	96,3 %	1:31:51	17,49 km	77 %	5:15/km
Zone 4 301 W - 400 W	2,1 %	2:01	0,38 km	80 %	5:22/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

182

spm

Cadence (Running)

1,05

m

Stride length

17348

Total steps

Miscellaneous

28.04.2023

Date

07:21

Time of day

13

RPE

4

Subjective feeling

cloudy

Weather condition

13

°C

Temperature

8

°C

Dew Point

8

km/h

Wind speed

SW / 224

°

Wind direction

71

%

Humidity

1017

hpa

Pressure

13

°C

Wind chill factor

12

°C

Heat index

Garmin Instinct Solar

GPS

Polar H10

HRMonitor

Shokz OpenSwim

Headset

VFF V-Trail 2.0 II

Running Shoes

Garmin Instinct Solar

Device

Source of weather data: Weather

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