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Long Run: Bernex Trail Running

Overview

19,77

km

Distance

1:39:31

Time

1:40:23

Elapsed time

5:02

/km

Pace

271

W

avg. Power

145

bpm

avg. Heart rate

161

bpm

max. Heart rate

1 081

kcal

Energy

52,77

VO2max

186

TRIMP

189

m

Elevation

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:36	5:38/km	140bpm	282W	+36/-0
0,99km	4:54	4:58/km	144bpm	273W	+4/-10
1,00km	4:52	4:51/km	145bpm	272W	+0/-8
1,01km	4:55	4:52/km	143bpm	265W	+0/-16
0,99km	4:56	5:00/km	144bpm	277W	+4/-2
1,00km	5:18	5:19/km	147bpm	289W	+30/-2
1,01km	4:51	4:47/km	142bpm	252W	+0/-26
0,99km	5:05	5:07/km	146bpm	280W	+13/-6
1,00km	5:10	5:10/km	147bpm	285W	+16/-0
1,01km	5:07	5:04/km	151bpm	289W	+16/-1
0,99km	4:49	4:53/km	146bpm	263W	+0/-15
1,01km	4:54	4:50/km	145bpm	252W	+0/-26
0,99km	5:34	5:39/km	147bpm	250W	+35/-22
1,01km	4:57	4:54/km	143bpm	269W	+1/-8
1,00km	5:15	5:16/km	142bpm	248W	+0/-9
1,00km	4:46	4:47/km	146bpm	277W	+0/-8
1,00km	5:05	5:07/km	152bpm	295W	+23/-4
1,00km	4:36	4:37/km	144bpm	262W	+0/-30
1,01km	4:54	4:52/km	147bpm	277W	+0/-4
0,77km	3:57	5:06/km	145bpm	280W	+7/-0

Composite data

5:02

/km

avg. Pace

11,9

km/h

avg. Speed

5:00

/km

avg. GAP

21,66

km

Km-effort

1,08

Aerobic Efficiency

1,01 / 5:00

/km

VI / xPace

1,00 / 4:59

/km

VI / xGAP

52,77

Effective VO₂max

186

TRIMP

145

bpm

avg. Heart rate

79

%

avg. Heart rate

161

bpm

max. Heart rate

88

%

max. Heart rate

1 081

kcal

Energy

+2,2

%

Pa:Hr

+4,5

%

Pw:Hr

+189/-199

m

Ascent/Descent

1,96

%

avg. Gradient

36

%

Percentage hilly

Bernex

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	3,2 %	3:11	0,39 km	79 %	231 W
Zone 2 6:30/km - 6:01/km	3,2 %	3:09	0,50 km	82 %	265 W
Zone 3 6:00/km - 5:31/km	5,7 %	5:42	0,99 km	80 %	275 W
Zone 4 5:30/km - 5:01/km	28,2 %	28:03	5,39 km	79 %	273 W
Zone 5 5:00/km - 4:31/km	53,7 %	53:28	11,13 km	79 %	273 W
Zone 6 4:30/km - 4:01/km	5,9 %	5:51	1,33 km	79 %	276 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:07	0,03 km	80 %	274 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	0,5 %	0:27	0,06 km	180 W	7:34/km
Zone 1 < 128 bpm / 70 %HRmax	1,3 %	1:15	0,23 km	251 W	5:22/km
Zone 2 < 142 bpm / 77 %HRmax	19,6 %	19:31	3,92 km	259 W	4:59/km
Zone 3 < 156 bpm / 85 %HRmax	76,7 %	1:16:20	15,26 km	276 W	5:00/km
Zone 4 < 170 bpm / 92 %HRmax	2,0 %	1:58	0,29 km	282 W	6:41/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

271

W

avg. Power

4,23

W/kg

Specific power

273

W

xPower

1,01

Variability Index

0,78

Running Effectiveness

0,73

Efficiency Index

1,87

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,3 %	0:17	0,01 km	64 %	31:46/km
Zone 2 101 W - 200 W	0,8 %	0:45	0,11 km	74 %	6:38/km
Zone 3 201 W - 300 W	91,9 %	1:31:27	18,23 km	79 %	5:01/km
Zone 4 301 W - 400 W	7,1 %	7:02	1,41 km	80 %	4:58/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

184

spm

Cadence (Running)

1,08

m

Stride length

18311

Total steps

Miscellaneous

11.05.2023

Date

07:07

Time of day

14

RPE

4

Subjective feeling

fair

Weather condition

9

°C

Temperature

7

°C

Dew Point

2

km/h

Wind speed

SW / 214

°

Wind direction

85

%

Humidity

1017

hpa

Pressure

7

°C

Wind chill factor

8

°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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