Athlete

raghnarok

Total distance

17 795,56 km

Activities

1 407x

Total duration

69d 08:31:37

Interval training: Bernex Trail Running

07:31

Overview

13,34

Distance

1:01:10

Time

1:01:32

Elapsed time

4:35

/km

Pace

304

avg. Power

151

bpm

avg. Heart rate

177

bpm

max. Heart rate

671

kcal

Energy

55,26

VO2max

139

TRIMP

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	3,56 km	17:22	4:53/km	+1:40/km
2.	0,32 km	1:01	3:09/km	-0:04/km
3.	0,11 km	0:34	5:01/km	+1:48/km
4.	0,32 km	1:03	3:17/km	+0:04/km
5.	0,11 km	0:36	5:36/km	+2:23/km
6.	0,32 km	1:02	3:15/km	+0:02/km
7.	0,11 km	0:35	5:15/km	+2:02/km
8.	0,32 km	1:03	3:16/km	+0:03/km
9.	0,11 km	0:33	5:03/km	+1:50/km
10.	0,32 km	1:01	3:11/km	-0:02/km
11.	0,11 km	0:38	5:39/km	+2:26/km
12.	0,32 km	1:01	3:14/km	+0:00/km
13.	1,00 km	4:56	4:57/km	+1:44/km
14.	0,32 km	1:02	3:11/km	-0:02/km
15.	0,11 km	0:34	5:09/km	+1:56/km
16.	0,32 km	1:03	3:17/km	+0:04/km
17.	0,11 km	0:36	5:33/km	+2:20/km
18.	0,33 km	1:02	3:08/km	-0:05/km
19.	0,11 km	0:37	5:52/km	+2:39/km
20.	0,33 km	1:03	3:12/km	-0:01/km
21.	0,11 km	0:39	5:51/km	+2:38/km
22.	0,33 km	1:03	3:13/km	+0:00/km
23.	0,11 km	0:37	5:30/km	+2:17/km
24.	0,31 km	1:00	3:14/km	+0:00/km
25.	3,84 km	20:31	5:20/km	+2:07/km
Average (active)			3:13/km	-1:22/km
	Average (total)		4:35/km

Distance	Time	Pace	bpm	Power	elev.
0,98 km	4:36	4:41/km	139 bpm	286 W	+0/-8
1,00 km	5:08	5:09/km	144 bpm	273 W	+6/-0
1,01 km	5:03	4:59/km	146 bpm	277 W	+1/-0
1,00 km	4:09	4:09/km	160 bpm	343 W	+0/-0
1,00 km	3:43	3:43/km	168 bpm	391 W	+1/-0
1,00 km	3:41	3:41/km	171 bpm	396 W	+0/-1
0,99 km	4:53	4:58/km	150 bpm	281 W	+1/-0
1,01 km	3:48	3:44/km	166 bpm	388 W	+0/-0
0,99 km	3:43	3:45/km	167 bpm	389 W	+0/-2
0,99 km	4:23	4:26/km	159 bpm	321 W	+1/-0
1,01 km	5:13	5:09/km	144 bpm	264 W	+1/-0
1,00 km	5:16	5:18/km	141 bpm	244 W	+0/-8
1,00 km	5:30	5:30/km	138 bpm	239 W	+0/-5
0,35 km	2:04	5:57/km	136 bpm	237 W	+5/-0

Composite data

Composite plot Pace zones Heart rate zones All

4:35

/km

avg. Pace

13,1

km/h

avg. Speed

4:35

/km

avg. GAP

13,47

Km-effort

1,13

Aerobic Efficiency

1,14 / 4:00

/km

VI / xPace

1,15 / 4:00

/km

VI / xGAP

55,26

Effective VO₂max

139

TRIMP

151

bpm

avg. Heart rate

177

bpm

max. Heart rate

671

kcal

Energy

+3,8

Pa:Hr

-2,0

Pw:Hr

105,2

ml/kg

Peak Epoc

+13/-21

Ascent/Descent

0,25

avg. Gradient

1,0

m/km

Relative elevation gain

0,0

Climb Score

Percentage hilly

Bernex

Route name

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,2 %	1:20	0,20 km	166 bpm	237 W
Zone 2 6:30/km - 6:01/km	3,0 %	1:51	0,29 km	158 bpm	236 W
Zone 3 6:00/km - 5:31/km	12,8 %	7:49	1,35 km	146 bpm	244 W
Zone 4 5:30/km - 5:01/km	31,5 %	19:16	3,68 km	144 bpm	259 W
Zone 5 5:00/km - 4:31/km	24,4 %	14:56	3,12 km	146 bpm	284 W
Zone 6 4:30/km - 4:01/km	5,5 %	3:21	0,77 km	150 bpm	312 W
Zone 7 4:00/km - 3:31/km	2,3 %	1:24	0,38 km	167 bpm	357 W
Zone 8 3:30/km - 3:01/km	15,1 %	9:16	2,86 km	169 bpm	454 W
Zone 9 3:00/km - …	3,2 %	1:57	0,69 km	169 bpm	510 W

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 114 bpm / 62 %HRmax	0,4 %	0:16	0,05 km	239 W	5:00/km
Zone 1 ≤ 128 bpm / 70 %HRmax	0,7 %	0:25	0,09 km	275 W	4:54/km
Zone 2 ≤ 142 bpm / 77 %HRmax	24,3 %	14:52	2,79 km	251 W	5:20/km
Zone 3 ≤ 156 bpm / 85 %HRmax	41,6 %	25:25	5,16 km	278 W	4:55/km
Zone 4 ≤ 170 bpm / 92 %HRmax	19,6 %	12:01	3,09 km	376 W	3:53/km
Zone 5 ≥ 171 bpm / 93 %HRmax	13,4 %	8:11	2,16 km	382 W	3:47/km

Power data

Power Power zones All

304

avg. Power

4,75

W/kg

Specific power

369

xPower

1,21

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

2,01

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,0 %	-	-	-	-
Zone 3 201 W - 300 W	73,5 %	44:57	8,60 km	146 bpm	5:14/km
Zone 4 301 W - 400 W	9,8 %	5:58	1,49 km	158 bpm	4:00/km
Zone 5 401 W - …	16,8 %	10:15	3,25 km	169 bpm	3:09/km

Course

Running Dynamics

Cadence Stride length All

184

spm

Cadence

1,19

Stride length

11255

Total steps

Miscellaneous

Additional notes Pauses Temperature Heading All

02.05.2023

Date

07:31

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

N / 7

Wind direction

Humidity

1021

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#300-100

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	15:57	0:22	151 bpm	+14 bpm =	165 bpm
		0:22