Athlete

raghnarok

Total distance

17 795,56 km

Activities

1 407x

Total duration

69d 08:31:37

Interval training: Bernex Trail Running

07:21

Overview

12,24

Distance

56:33

Time

57:29

Elapsed time

4:37

/km

Pace

301

avg. Power

151

bpm

avg. Heart rate

180

bpm

max. Heart rate

638

kcal

Energy

54,72

VO2max

128

TRIMP

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	3,51 km	17:21	4:56/km	+1:42/km
2.	0,31 km	1:00	3:13/km	-0:02/km
3.	0,11 km	0:35	5:18/km	+2:03/km
4.	0,32 km	1:01	3:12/km	-0:02/km
5.	0,11 km	0:36	5:24/km	+2:10/km
6.	0,31 km	1:01	3:18/km	+0:03/km
7.	0,13 km	0:49	6:20/km	+3:05/km
8.	0,31 km	1:01	3:16/km	+0:01/km
9.	0,11 km	0:38	5:58/km	+2:44/km
10.	0,31 km	1:01	3:17/km	+0:02/km
11.	0,11 km	0:36	5:30/km	+2:15/km
12.	0,32 km	1:01	3:12/km	-0:03/km
13.	0,95 km	4:47	5:01/km	+1:47/km
14.	0,31 km	1:01	3:14/km	-0:01/km
15.	0,11 km	0:37	5:52/km	+2:38/km
16.	0,32 km	1:01	3:14/km	-0:01/km
17.	0,11 km	0:36	5:43/km	+2:28/km
18.	0,32 km	1:01	3:12/km	-0:02/km
19.	0,11 km	0:37	5:49/km	+2:34/km
20.	0,31 km	1:01	3:17/km	+0:03/km
21.	0,11 km	0:38	5:49/km	+2:34/km
22.	0,31 km	1:03	3:22/km	+0:07/km
23.	0,12 km	0:39	5:36/km	+2:21/km
24.	0,31 km	0:59	3:10/km	-0:04/km
25.	2,91 km	15:52	5:27/km	+2:12/km
Average (active)			3:15/km	-1:22/km
	Average (total)		4:37/km

Distance	Time	Pace	bpm	Power	elev.
0,99 km	4:57	5:01/km	133 bpm	273 W	+4/-4
1,00 km	5:06	5:05/km	142 bpm	273 W	+2/-0
1,00 km	5:01	4:59/km	140 bpm	273 W	+0/-2
0,99 km	4:04	4:06/km	156 bpm	348 W	+0/-0
1,00 km	3:53	3:54/km	168 bpm	375 W	+2/-0
1,01 km	3:54	3:53/km	170 bpm	370 W	+0/-5
0,99 km	4:48	4:50/km	148 bpm	285 W	+4/-1
1,01 km	3:48	3:46/km	170 bpm	390 W	+1/-0
1,00 km	4:06	4:06/km	170 bpm	355 W	+0/-1
0,99 km	5:02	5:06/km	153 bpm	263 W	+0/-2
1,00 km	5:03	5:03/km	145 bpm	257 W	+0/-9
1,00 km	5:23	5:23/km	142 bpm	251 W	+0/-1
0,25 km	1:29	6:03/km	140 bpm	234 W	+4/-0

Composite data

Composite plot Pace zones Heart rate zones All

4:37

/km

avg. Pace

13,0

km/h

avg. Speed

4:38

/km

avg. GAP

12,33

Km-effort

1,12

Aerobic Efficiency

1,13 / 4:06

/km

VI / xPace

1,13 / 4:06

/km

VI / xGAP

54,72

Effective VO₂max

128

TRIMP

151

bpm

avg. Heart rate

180

bpm

max. Heart rate

638

kcal

Energy

+6,6

Pa:Hr

+3,0

Pw:Hr

111,5

ml/kg

Peak Epoc

41 [146]

bpm

max. Heart rate drop

+9/-16

Ascent/Descent

0,20

avg. Gradient

0,7

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	3,8 %	2:08	0,27 km	154 bpm	205 W
Zone 2 6:30/km - 6:01/km	5,4 %	3:04	0,48 km	160 bpm	234 W
Zone 3 6:00/km - 5:31/km	7,9 %	4:28	0,77 km	153 bpm	248 W
Zone 4 5:30/km - 5:01/km	30,3 %	17:09	3,28 km	144 bpm	260 W
Zone 5 5:00/km - 4:31/km	27,9 %	15:48	3,25 km	144 bpm	279 W
Zone 6 4:30/km - 4:01/km	2,4 %	1:20	0,31 km	153 bpm	331 W
Zone 7 4:00/km - 3:31/km	2,7 %	1:31	0,43 km	162 bpm	347 W
Zone 8 3:30/km - 3:01/km	19,2 %	10:50	3,36 km	169 bpm	445 W
Zone 9 3:00/km - …	0,5 %	0:16	0,09 km	168 bpm	489 W

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 114 bpm / 62 %HRmax	1,2 %	0:40	0,13 km	249 W	5:16/km
Zone 1 ≤ 128 bpm / 70 %HRmax	1,9 %	1:06	0,22 km	261 W	5:01/km
Zone 2 ≤ 142 bpm / 77 %HRmax	26,8 %	15:08	2,86 km	259 W	5:18/km
Zone 3 ≤ 156 bpm / 85 %HRmax	35,4 %	20:02	4,05 km	274 W	4:57/km
Zone 4 ≤ 170 bpm / 92 %HRmax	18,1 %	10:16	2,66 km	374 W	3:52/km
Zone 5 ≥ 171 bpm / 93 %HRmax	16,6 %	9:22	2,33 km	359 W	4:01/km

Power data

Power Power zones All

301

avg. Power

4,70

W/kg

Specific power

357

xPower

1,19

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

1,99

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	2,3 %	1:17	0,18 km	145 bpm	7:04/km
Zone 3 201 W - 300 W	70,6 %	39:57	7,60 km	146 bpm	5:16/km
Zone 4 301 W - 400 W	10,2 %	5:46	1,48 km	159 bpm	3:53/km
Zone 5 401 W - …	16,9 %	9:34	2,98 km	169 bpm	3:13/km

Course

Running Dynamics

Cadence Stride length All

184

spm

Cadence

1,18

Stride length

10405

Total steps

Miscellaneous

Additional notes Pauses Temperature Heading All

24.05.2023

Date

07:21

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

NE / 33

Wind direction

Humidity

1016

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Instinct Solar

Device

Polar H10

HRMonitor

Shokz OpenSwim

Headset

VFF V-Trail 2.0 II

Running Shoes

Garmin Instinct Solar

Device

Apple WeatherKit

Weather source

Garmin

Source

Notes:

2x 6x 300-100

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	14:24	0:56	144 bpm	-45 bpm =	99 bpm
		0:56