Interval training: Bernex Trail Running

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

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

Composite data

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

+9/-16

Ascent/Descent

0,20

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	3,8 %	2:08	0,27 km	84 %	205 W
Zone 2 6:30/km - 6:01/km	5,4 %	3:04	0,48 km	87 %	234 W
Zone 3 6:00/km - 5:31/km	7,9 %	4:28	0,77 km	83 %	248 W
Zone 4 5:30/km - 5:01/km	30,3 %	17:09	3,28 km	78 %	260 W
Zone 5 5:00/km - 4:31/km	27,9 %	15:48	3,25 km	78 %	279 W
Zone 6 4:30/km - 4:01/km	2,4 %	1:20	0,31 km	83 %	331 W
Zone 7 4:00/km - 3:31/km	2,7 %	1:31	0,43 km	88 %	347 W
Zone 8 3:30/km - 3:01/km	19,2 %	10:50	3,36 km	92 %	445 W
Zone 9 3:00/km - …	0,5 %	0:16	0,09 km	91 %	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

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	79 %	7:04/km
Zone 3 201 W - 300 W	70,6 %	39:57	7,60 km	79 %	5:16/km
Zone 4 301 W - 400 W	10,2 %	5:46	1,48 km	86 %	3:53/km
Zone 5 401 W - …	16,9 %	9:34	2,98 km	92 %	3:13/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,18

Stride length

10405

Total steps

Miscellaneous

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

GPS

Polar H10

HRMonitor

Shokz OpenSwim

Headset

VFF V-Trail 2.0 II

Running Shoes

Garmin Instinct Solar

Device

Notes:
2x 6x 300-100

Source of weather data: Weather

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