Interval training: Bernex Trail Running

Overview

12,54

Distance

55:39

Time

55:39

Elapsed time

4:26

/km

Pace

316

avg. Power

155

bpm

avg. Heart rate

179

bpm

max. Heart rate

678

kcal

Energy

55,33

VO2max

136

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,61 km	17:45	4:55/km	-1:23/km
2.	1,04 km	3:38	3:29/km	+0:02/km
3.	0,21 km	1:05	5:11/km	-1:39/km
4.	1,04 km	3:40	3:32/km	+0:00/km
5.	0,21 km	1:05	5:05/km	-1:33/km
6.	1,04 km	3:41	3:33/km	-0:01/km
7.	0,21 km	1:09	5:29/km	-1:57/km
8.	1,03 km	3:39	3:34/km	-0:02/km
9.	0,21 km	1:12	5:40/km	-2:08/km
10.	1,04 km	3:39	3:31/km	+0:01/km
11.	2,91 km	15:05	5:12/km	-1:40/km
Average (active)			3:32/km	+0:54/km
	Average (total)		4:26/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:56	4:59/km	134bpm	274W	+3/-4
1,00km	5:01	5:00/km	142bpm	272W	+4/-5
1,00km	4:56	4:56/km	144bpm	281W	+4/-2
1,00km	4:11	4:11/km	154bpm	340W	+0/-1
1,01km	3:54	3:53/km	167bpm	373W	+0/-0
1,00km	3:43	3:44/km	172bpm	396W	+0/-1
1,00km	3:41	3:41/km	169bpm	396W	+0/-0
1,00km	3:57	3:58/km	169bpm	365W	+0/-0
1,00km	3:59	3:59/km	169bpm	363W	+0/-0
0,99km	4:11	4:13/km	169bpm	340W	+1/-0
1,00km	5:08	5:08/km	148bpm	253W	+0/-10
1,01km	5:10	5:08/km	147bpm	261W	+1/-4
0,54km	2:53	5:23/km	145bpm	264W	+5/-0

Composite data

4:26

/km

avg. Pace

13,5

km/h

avg. Speed

4:27

/km

avg. GAP

12,66

Km-effort

1,14

Aerobic Efficiency

1,09 / 4:04

/km

VI / xPace

1,09 / 4:04

/km

VI / xGAP

55,33

Effective VO₂max

136

TRIMP

155

bpm

avg. Heart rate

179

bpm

max. Heart rate

678

kcal

Energy

+6,0

Pa:Hr

+3,6

Pw:Hr

+12/-20

Ascent/Descent

0,26

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	1,0 %	0:34	0,09 km	84 %	222 W
Zone 2 6:30/km - 6:01/km	1,6 %	0:52	0,13 km	88 %	225 W
Zone 3 6:00/km - 5:31/km	5,1 %	2:52	0,51 km	83 %	249 W
Zone 4 5:30/km - 5:01/km	30,8 %	17:09	3,29 km	79 %	263 W
Zone 5 5:00/km - 4:31/km	25,2 %	14:03	2,90 km	78 %	280 W
Zone 6 4:30/km - 4:01/km	2,8 %	1:34	0,37 km	83 %	327 W
Zone 7 4:00/km - 3:31/km	20,9 %	11:39	3,21 km	93 %	403 W
Zone 8 3:30/km - 3:01/km	12,5 %	6:57	2,03 km	93 %	424 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,6 %	0:21	0,07 km	242 W	5:06/km
Zone 1 < 128 bpm / 70 %HRmax	1,2 %	0:41	0,14 km	263 W	5:02/km
Zone 2 < 142 bpm / 77 %HRmax	17,9 %	9:58	1,98 km	273 W	5:02/km
Zone 3 < 156 bpm / 85 %HRmax	42,0 %	23:23	4,70 km	273 W	4:58/km
Zone 4 < 170 bpm / 92 %HRmax	12,4 %	6:55	1,78 km	372 W	3:53/km
Zone 5 ≥ 171 bpm / 93 %HRmax	25,8 %	14:22	3,87 km	395 W	3:43/km

Power data

316

avg. Power

4,94

W/kg

Specific power

358

xPower

1,13

Variability Index

0,76

Running Effectiveness

0,71

Efficiency Index

2,04

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,3 %	0:11	0,03 km	68 %	6:44/km
Zone 3 201 W - 300 W	62,2 %	34:37	6,75 km	79 %	5:08/km
Zone 4 301 W - 400 W	9,7 %	5:23	1,37 km	89 %	3:57/km
Zone 5 401 W - …	27,8 %	15:29	4,39 km	94 %	3:32/km

Course

Running Dynamics

186

spm

Cadence (Running)

1,21

Stride length

10351

Total steps

Miscellaneous

07.07.2023

Date

07:18

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

E / 72

Wind direction

Humidity

1019

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#1000m