Long Run: Bernex Trail Running

Overview

49,35

Distance

4:04:54

Time

4:04:54

Elapsed time

4:58

/km

Pace

275

avg. Power

157

bpm

avg. Heart rate

166

bpm

max. Heart rate

2 621

kcal

Energy

47,44

VO2max

597

TRIMP

197

Elevation

Laps

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:35	4:36/km	149bpm	291W	+0/-8
1,00km	4:33	4:32/km	155bpm	293W	+0/-10
1,00km	4:32	4:32/km	158bpm	291W	+0/-13
0,98km	4:33	4:37/km	158bpm	304W	+4/-0
1,01km	4:26	4:22/km	157bpm	307W	+0/-12
1,00km	4:43	4:43/km	160bpm	284W	+0/-9
0,99km	4:35	4:37/km	159bpm	295W	+0/-4
1,00km	4:33	4:34/km	160bpm	304W	+0/-1
1,00km	4:35	4:35/km	160bpm	327W	+18/-0
1,00km	4:26	4:26/km	159bpm	320W	+10/-13
1,00km	4:44	4:45/km	163bpm	340W	+31/-0
1,00km	4:37	4:37/km	160bpm	303W	+1/-0
0,99km	4:34	4:36/km	158bpm	300W	+5/-9
1,01km	4:45	4:43/km	159bpm	298W	+4/-0
1,01km	4:40	4:37/km	160bpm	305W	+6/-4
0,99km	4:30	4:30/km	159bpm	310W	+4/-2
1,01km	4:34	4:33/km	159bpm	310W	+1/-0
1,00km	4:32	4:33/km	158bpm	307W	+1/-0
1,00km	4:45	4:46/km	156bpm	294W	+1/-0
1,01km	4:58	4:56/km	156bpm	301W	+15/-0
0,98km	4:50	4:54/km	157bpm	295W	+18/-10
1,01km	4:49	4:46/km	156bpm	286W	+0/-1
0,99km	4:29	4:30/km	158bpm	297W	+0/-8
1,01km	4:48	4:45/km	157bpm	284W	+4/-10
0,99km	5:08	5:13/km	157bpm	265W	+4/-3
1,01km	6:15	6:11/km	159bpm	209W	+4/-5
1,00km	5:05	5:05/km	159bpm	267W	+0/-1
0,98km	4:45	4:50/km	158bpm	288W	+2/-0
1,01km	4:46	4:43/km	159bpm	292W	+0/-3
1,01km	4:38	4:36/km	160bpm	297W	+4/-6
0,99km	4:43	4:45/km	159bpm	290W	+5/-6
0,99km	4:45	4:47/km	158bpm	282W	+0/-0
1,01km	4:49	4:46/km	157bpm	283W	+0/-8
1,01km	4:51	4:50/km	155bpm	269W	+0/-10
0,98km	4:42	4:46/km	155bpm	262W	+0/-20
1,00km	4:58	4:58/km	155bpm	264W	+0/-9
1,01km	5:02	4:58/km	155bpm	256W	+0/-13
0,99km	5:06	5:08/km	155bpm	265W	+5/-6
1,01km	5:03	5:01/km	156bpm	269W	+0/-0
1,01km	5:13	5:11/km	155bpm	262W	+6/-7
1,00km	6:02	6:02/km	155bpm	218W	+0/-0
0,99km	6:09	6:15/km	155bpm	213W	+5/-0
1,01km	6:10	6:08/km	153bpm	212W	+0/-4
1,00km	5:40	5:40/km	155bpm	254W	+15/-0
0,99km	5:27	5:30/km	154bpm	251W	+8/-1
1,01km	5:49	5:45/km	151bpm	237W	+7/-0
1,00km	5:29	5:28/km	149bpm	214W	+0/-31
0,99km	5:30	5:34/km	153bpm	247W	+6/-0
1,00km	5:42	5:43/km	154bpm	256W	+20/-1
0,37km	2:02	5:29/km	151bpm	243W	+0/-2

Composite data

4:58

/km

avg. Pace

12,1

km/h

avg. Speed

4:58

/km

avg. GAP

51,32

Km-effort

1,01

Aerobic Efficiency

1,02 / 4:52

/km

VI / xPace

1,02 / 4:52

/km

VI / xGAP

47,44

Effective VO₂max

597

TRIMP

157

bpm

avg. Heart rate

166

bpm

max. Heart rate

2 621

kcal

Energy

+11,4

Pa:Hr

+13,4

Pw:Hr

+197/-235

Ascent/Descent

0,88

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	4,0 %	9:55	1,33 km	84 %	195 W
Zone 2 6:30/km - 6:01/km	4,2 %	10:21	1,66 km	84 %	230 W
Zone 3 6:00/km - 5:31/km	11,2 %	27:31	4,79 km	84 %	241 W
Zone 4 5:30/km - 5:01/km	20,5 %	50:17	9,63 km	85 %	262 W
Zone 5 5:00/km - 4:31/km	40,9 %	1:40:14	21,20 km	85 %	291 W
Zone 6 4:30/km - 4:01/km	17,7 %	43:24	9,90 km	86 %	306 W
Zone 7 4:00/km - 3:31/km	1,2 %	3:01	0,78 km	86 %	321 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:12	0,06 km	88 %	338 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,0 %	0:01	0,00 km	151 W	7:02/km
Zone 1 < 128 bpm / 70 %HRmax	0,1 %	0:15	0,05 km	250 W	5:16/km
Zone 2 < 142 bpm / 77 %HRmax	0,2 %	0:26	0,10 km	286 W	4:23/km
Zone 3 < 156 bpm / 85 %HRmax	46,7 %	1:54:17	21,98 km	258 W	5:12/km
Zone 4 < 170 bpm / 92 %HRmax	53,1 %	2:09:56	27,23 km	292 W	4:46/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

275

avg. Power

4,30

W/kg

Specific power

284

xPower

1,03

Variability Index

0,78

Running Effectiveness

0,73

Efficiency Index

1,75

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	3,8 %	9:18	1,33 km	84 %	6:59/km
Zone 3 201 W - 300 W	70,1 %	2:51:35	33,86 km	85 %	5:04/km
Zone 4 301 W - 400 W	26,0 %	1:03:34	14,04 km	86 %	4:32/km
Zone 5 401 W - …	0,2 %	0:28	0,11 km	89 %	4:06/km

Course

Running Dynamics

182

spm

Cadence (Running)

1,11

Stride length

44572

Total steps

Miscellaneous

18.05.2023

Date

06:57

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

NE / 39

Wind direction

Humidity

1020

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#Marathon, #@MP