/

Athlete

raghnarok

Total distance

17 848,39 km

Activities

1 411x

Total duration

69d 12:39:01

Easy run: Bernex Trail Running

07:14

Overview

12,16

km

Distance

1:01:13

Time

1:01:13

Elapsed time

5:02

/km

Pace

270

W

avg. Power

141

bpm

avg. Heart rate

158

bpm

max. Heart rate

673

kcal

Energy

54,73

VO2max

107

TRIMP

105

m

Elevation

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	5:01	5:02/km	135 bpm	270 W	+4/-5
1,00 km	5:08	5:07/km	143 bpm	269 W	+4/-2
0,99 km	5:15	5:19/km	145 bpm	290 W	+24/-0
1,00 km	5:02	5:01/km	144 bpm	271 W	+12/-10
0,99 km	4:52	4:54/km	142 bpm	269 W	+5/-17
1,02 km	4:48	4:43/km	139 bpm	269 W	+1/-17
0,98 km	5:02	5:08/km	144 bpm	285 W	+16/-0
1,01 km	4:52	4:50/km	140 bpm	272 W	+1/-12
1,01 km	5:26	5:23/km	146 bpm	288 W	+28/-0
0,99 km	4:55	4:56/km	139 bpm	252 W	+0/-24
1,00 km	5:09	5:08/km	142 bpm	268 W	+10/-4
0,99 km	4:53	4:55/km	138 bpm	251 W	+4/-24
0,17 km	0:50	4:57/km	131 bpm	208 W	+0/-10

Composite data

Composite plot Pace zones Heart rate zones All

5:02

/km

avg. Pace

11,9

km/h

avg. Speed

5:01

/km

avg. GAP

13,21

km

Km-effort

1,11

Aerobic Efficiency

1,01 / 5:00

/km

VI / xPace

1,00 / 5:00

/km

VI / xGAP

54,73

Effective VO₂max

107

TRIMP

141

bpm

avg. Heart rate

77

%

avg. Heart rate

158

bpm

max. Heart rate

86

%

max. Heart rate

673

kcal

Energy

+1,0

%

Pa:Hr

+2,5

%

Pw:Hr

43,0

ml/kg

Peak Epoc

21 [147]

bpm

max. Heart rate drop

+105/-124

m

Ascent/Descent

1,88

%

avg. Gradient

8,6

m/km

Relative elevation gain

46

%

Percentage hilly

Sézenove

Route name

Zone			Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km		0,7 %	0:27	0,06 km	144 bpm	251 W
Zone 2 6:30/km - 6:01/km		1,3 %	0:48	0,13 km	147 bpm	253 W
Zone 3 6:00/km - 5:31/km		8,1 %	4:58	0,87 km	145 bpm	267 W
Zone 4 5:30/km - 5:01/km		38,8 %	23:44	4,55 km	143 bpm	272 W
Zone 5 5:00/km - 4:31/km		47,0 %	28:48	6,00 km	140 bpm	271 W
Zone 6 4:30/km - 4:01/km		4,0 %	2:28	0,56 km	137 bpm	266 W
Zone 7 4:00/km - 3:31/km		0,0 %	-	-	-	-
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		0,7 %	0:24	0,08 km	253 W	4:56/km
Zone 1 ≤ 128 bpm / 70 %HRmax		1,5 %	0:55	0,19 km	259 W	4:54/km
Zone 2 ≤ 142 bpm / 77 %HRmax		49,6 %	30:23	6,22 km	265 W	4:53/km
Zone 3 ≤ 156 bpm / 85 %HRmax		47,8 %	29:15	5,63 km	277 W	5:12/km
Zone 4 ≤ 170 bpm / 92 %HRmax		0,4 %	0:16	0,05 km	300 W	5:30/km
Zone 5 ≥ 171 bpm / 93 %HRmax		0,0 %	-	-	-	-

Power data

Power Power zones All

270

W

avg. Power

4,22

W/kg

Specific power

272

W

xPower

1,01

Variability Index

0,78

Running Effectiveness

0,74

Efficiency Index

1,91

Aerobic Efficiency

Zone			Time	Distance	Heart rate	Pace
Zone 1 … - 100 W		0,0 %	-	-	-	-
Zone 2 101 W - 200 W		0,4 %	0:13	0,04 km	132 bpm	5:22/km
Zone 3 201 W - 300 W		93,7 %	57:21	11,41 km	141 bpm	5:02/km
Zone 4 301 W - 400 W		6,0 %	3:39	0,71 km	146 bpm	5:08/km
Zone 5 401 W - …		0,0 %	-	-	-	-

Course

Running Dynamics

Cadence Stride length All

182

spm

Cadence

1,09

m

Stride length

11141

Total steps

Miscellaneous

Additional notes Temperature Heading All

04.10.2023

Date

07:14

Time of day

12

RPE

5

Subjective feeling

sunny

Weather condition

11

°C

Temperature

9

°C

Dew point

5

km/h

Wind speed

N / 6

°

Wind direction

85

%

Humidity

1028

hpa

Pressure

11

°C

Wind chill factor

10

°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