Long Run: Bernex Trail Running

Overview

26,71

Distance

3:01:10

Time

3:02:18

Elapsed time

6:47

/km

Pace

219

avg. Power

152

bpm

avg. Heart rate

178

bpm

max. Heart rate

1 887

kcal

Energy

34,92

VO2max

396

TRIMP

783

Elevation

Laps

	Distance	Time	Pace	diff
1.	11,84 km	59:59	5:04/km	+1:43/km
2.	0,68 km	17:57	26:24/km	-19:37/km
3.	0,96 km	22:25	23:17/km	-16:30/km
4.	0,66 km	9:05	13:42/km	-6:55/km
5.	2,38 km	20:59	8:49/km	-2:03/km
6.	10,19 km	50:44	4:59/km	+1:48/km
	Average (total)		6:47/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	4:32	4:38/km	140bpm	289W	+0/-9
1,02km	4:42	4:37/km	150bpm	299W	+0/-1
1,00km	4:53	4:53/km	157bpm	321W	+28/-1
1,00km	4:50	4:50/km	156bpm	311W	+14/-0
1,00km	4:48	4:50/km	152bpm	303W	+13/-0
1,00km	4:42	4:41/km	153bpm	303W	+5/-0
1,00km	4:40	4:40/km	150bpm	283W	+0/-11
0,99km	4:34	4:37/km	150bpm	293W	+0/-9
1,01km	4:51	4:50/km	153bpm	293W	+14/-8
1,00km	6:13	6:13/km	160bpm	310W	+79/-0
0,99km	6:13	6:19/km	157bpm	239W	+46/-28
1,02km	10:13	10:12/km	155bpm	210W	+113/-9
1,00km	20:38	20:36/km	151bpm	158W	+243/-0
1,00km	21:42	21:44/km	147bpm	132W	+199/-37
1,00km	11:09	11:10/km	143bpm	71W	+5/-267
1,00km	8:39	8:40/km	143bpm	90W	+0/-237
1,00km	5:29	5:29/km	146bpm	157W	+0/-92
0,99km	4:59	5:01/km	153bpm	261W	+5/-12
1,01km	4:53	4:52/km	157bpm	277W	+7/-12
1,00km	5:05	5:04/km	156bpm	278W	+5/-0
0,99km	4:56	4:57/km	157bpm	287W	+7/-0
1,00km	4:51	4:51/km	155bpm	275W	+0/-7
0,99km	4:55	4:58/km	155bpm	260W	+1/-9
1,01km	5:23	5:20/km	153bpm	235W	+2/-19
1,00km	4:54	4:53/km	155bpm	254W	+4/-26
0,99km	4:54	4:56/km	157bpm	273W	+0/-5
0,72km	3:32	4:55/km	166bpm	286W	+4/-0

Composite data

6:47

/km

avg. Pace

8,8

km/h

avg. Speed

5:33

/km

avg. GAP

34,54

Km-effort

0,93

Aerobic Efficiency

1,16 / 5:50

/km

VI / xPace

1,00 / 5:33

/km

VI / xGAP

34,92

Effective VO₂max

396

TRIMP

152

bpm

avg. Heart rate

178

bpm

max. Heart rate

1 887

kcal

Energy

+8,5

Pa:Hr

+14,6

Pw:Hr

+783/-789

Ascent/Descent

5,89

avg. Gradient

5,6

Climb Score

Percentage hilly

Bernex

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	40,5 %	1:13:25	4,84 km	81 %	138 W
Zone 2 6:30/km - 6:01/km	2,5 %	4:31	0,71 km	84 %	229 W
Zone 3 6:00/km - 5:31/km	4,5 %	8:10	1,43 km	84 %	246 W
Zone 4 5:30/km - 5:01/km	13,0 %	23:28	4,53 km	84 %	261 W
Zone 5 5:00/km - 4:31/km	34,3 %	1:02:05	13,03 km	83 %	282 W
Zone 6 4:30/km - 4:01/km	5,2 %	9:20	2,13 km	83 %	304 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:11	0,04 km	83 %	324 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	0,1 %	0:12	0,04 km	225 W	5:34/km
Zone 1 < 128 bpm / 70 %HRmax	1,2 %	2:15	0,20 km	106 W	11:15/km
Zone 2 < 142 bpm / 77 %HRmax	11,3 %	20:29	2,04 km	108 W	10:03/km
Zone 3 < 156 bpm / 85 %HRmax	59,5 %	1:47:52	17,01 km	224 W	6:21/km
Zone 4 < 170 bpm / 92 %HRmax	27,1 %	49:04	7,16 km	259 W	6:51/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,7 %	1:18	0,27 km	294 W	4:53/km

Power data

219

avg. Power

3,42

W/kg

Specific power

243

xPower

1,11

Variability Index

0,72

Running Effectiveness

0,67

Efficiency Index

1,44

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	14,9 %	27:02	1,94 km	78 %	13:57/km
Zone 2 101 W - 200 W	20,9 %	37:56	3,02 km	81 %	12:34/km
Zone 3 201 W - 300 W	49,2 %	1:29:09	16,19 km	84 %	5:30/km
Zone 4 301 W - 400 W	14,9 %	27:03	5,57 km	85 %	4:52/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

174

spm

Cadence (Running)

0,85

Stride length

31523

Total steps

Miscellaneous

01.07.2023

Date

07:40

Time of day

RPE

Subjective feeling

fair

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 207

Wind direction

Humidity

1015

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:
Buis - Chamois - Pt Gorge - Solitaire - Gd Gorge

Source of weather data: Weather

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	38:40	0:15	155 bpm	-4 bpm =	151 bpm
2.	1:49:28	0:53	139 bpm	-27 bpm =	112 bpm
		1:08