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Tempo Run: Bernex Trail Running

Overview

14,13

km

Distance

1:06:04

Time

1:06:04

Elapsed time

4:41

/km

Pace

296

W

avg. Power

152

bpm

avg. Heart rate

172

bpm

max. Heart rate

782

kcal

Energy

53,74

VO2max

143

TRIMP

95

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,11 km	15:56	5:08/km	-0:45/km
2.	7,50 km	32:50	4:23/km	0:00/km
3.	3,52 km	17:17	4:55/km	-0:32/km
Average (active)			4:23/km	+0:18/km
	Average (total)		4:41/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:00	5:06/km	137bpm	265W	+3/-4
1,01km	5:03	5:01/km	145bpm	274W	+0/-0
1,00km	5:13	5:14/km	148bpm	296W	+23/-0
1,02km	4:37	4:32/km	155bpm	307W	+8/-8
0,99km	4:27	4:31/km	156bpm	307W	+6/-6
1,02km	4:15	4:11/km	152bpm	301W	+0/-25
0,98km	4:22	4:26/km	155bpm	322W	+7/-1
1,00km	4:22	4:22/km	159bpm	346W	+10/-0
1,01km	4:31	4:29/km	163bpm	339W	+12/-1
1,01km	4:25	4:23/km	164bpm	314W	+20/-22
1,00km	4:25	4:25/km	157bpm	284W	+0/-26
0,99km	4:46	4:50/km	148bpm	272W	+0/-8
1,00km	4:53	4:52/km	147bpm	269W	+0/-9
1,00km	5:01	5:02/km	143bpm	270W	+1/-4
0,14km	0:45	5:23/km	150bpm	270W	+2/-0

Composite data

4:41

/km

avg. Pace

12,8

km/h

avg. Speed

4:40

/km

avg. GAP

15,08

km

Km-effort

1,10

Aerobic Efficiency

1,01 / 4:36

/km

VI / xPace

1,01 / 4:37

/km

VI / xGAP

53,74

Effective VO₂max

143

TRIMP

152

bpm

avg. Heart rate

83

%

avg. Heart rate

172

bpm

max. Heart rate

93

%

max. Heart rate

782

kcal

Energy

+2,3

%

Pa:Hr

+0,6

%

Pw:Hr

+95/-114

m

Ascent/Descent

1,48

%

avg. Gradient

26

%

Percentage hilly

Bernex

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,6 %	0:25	0,06 km	74 %	235 W
Zone 2 6:30/km - 6:01/km	0,5 %	0:18	0,04 km	79 %	269 W
Zone 3 6:00/km - 5:31/km	2,6 %	1:43	0,30 km	79 %	269 W
Zone 4 5:30/km - 5:01/km	19,5 %	12:55	2,49 km	79 %	274 W
Zone 5 5:00/km - 4:31/km	39,0 %	25:45	5,39 km	82 %	290 W
Zone 6 4:30/km - 4:01/km	33,6 %	22:11	5,13 km	85 %	319 W
Zone 7 4:00/km - 3:31/km	4,1 %	2:43	0,70 km	86 %	308 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:05	0,02 km	86 %	314 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,5 %	0:18	0,06 km	225 W	5:25/km
Zone 1 < 128 bpm / 70 %HRmax	0,7 %	0:29	0,10 km	268 W	5:01/km
Zone 2 < 142 bpm / 77 %HRmax	9,9 %	6:34	1,28 km	268 W	5:07/km
Zone 3 < 156 bpm / 85 %HRmax	57,6 %	38:04	8,05 km	287 W	4:44/km
Zone 4 < 170 bpm / 92 %HRmax	30,8 %	20:22	4,58 km	324 W	4:27/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,5 %	0:18	0,07 km	333 W	4:29/km

Power data

296

W

avg. Power

4,63

W/kg

Specific power

301

W

xPower

1,02

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

1,95

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,2 %	0:06	0,01 km	49 %	6:42/km
Zone 3 201 W - 300 W	59,5 %	39:18	8,10 km	80 %	4:51/km
Zone 4 301 W - 400 W	40,4 %	26:41	6,01 km	86 %	4:26/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

184

spm

Cadence (Running)

1,16

m

Stride length

12156

Total steps

Miscellaneous

17.09.2023

Date

07:23

Time of day

15

RPE

4

Subjective feeling

cloudy

Weather condition

15

°C

Temperature

12

°C

Dew Point

2

km/h

Wind speed

N / 7

°

Wind direction

84

%

Humidity

1016

hpa

Pressure

15

°C

Wind chill factor

15

°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:
Bonne sortie, sauf le mal de dos

Source of weather data: Weather

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