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Long Run: Bernex Trail Running

Overview

18,82

km

Distance

1:37:27

Time

1:37:27

Elapsed time

5:11

/km

Pace

263

W

avg. Power

141

bpm

avg. Heart rate

162

bpm

max. Heart rate

1 019

kcal

Energy

53,33

VO2max

164

TRIMP

298

m

Elevation

Laps

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:31	5:36/km	136bpm	285W	+38/-4
1,01km	5:17	5:15/km	139bpm	266W	+9/-5
1,00km	4:47	4:49/km	134bpm	253W	+0/-27
1,00km	5:12	5:12/km	141bpm	276W	+19/-4
1,00km	5:12	5:11/km	142bpm	282W	+16/-5
0,99km	4:55	4:59/km	137bpm	237W	+4/-31
1,01km	4:51	4:47/km	136bpm	239W	+0/-38
1,00km	5:00	5:00/km	138bpm	254W	+0/-13
1,00km	5:00	5:00/km	137bpm	255W	+18/-33
1,00km	4:55	4:55/km	140bpm	248W	+16/-37
0,99km	5:46	5:51/km	147bpm	270W	+42/-19
1,01km	6:03	6:01/km	148bpm	294W	+54/-3
0,99km	5:08	5:11/km	141bpm	239W	+1/-17
1,01km	5:20	5:18/km	147bpm	285W	+25/-0
1,00km	4:57	4:56/km	140bpm	244W	+0/-29
1,00km	5:19	5:18/km	144bpm	266W	+11/-0
0,98km	4:58	5:05/km	147bpm	304W	+37/-9
1,02km	5:09	5:02/km	138bpm	237W	+4/-38
0,82km	4:08	5:01/km	140bpm	247W	+3/-17

Composite data

5:11

/km

avg. Pace

11,6

km/h

avg. Speed

5:07

/km

avg. GAP

21,80

km

Km-effort

1,09

Aerobic Efficiency

1,01 / 5:07

/km

VI / xPace

1,02 / 5:01

/km

VI / xGAP

53,33

Effective VO₂max

164

TRIMP

141

bpm

avg. Heart rate

77

%

avg. Heart rate

162

bpm

max. Heart rate

88

%

max. Heart rate

1 019

kcal

Energy

+3,7

%

Pa:Hr

+0,3

%

Pw:Hr

+298/-329

m

Ascent/Descent

3,33

%

avg. Gradient

53

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	4,9 %	4:45	0,61 km	83 %	292 W
Zone 2 6:30/km - 6:01/km	4,7 %	4:34	0,74 km	78 %	272 W
Zone 3 6:00/km - 5:31/km	11,3 %	11:01	1,95 km	78 %	270 W
Zone 4 5:30/km - 5:01/km	38,8 %	37:51	7,32 km	76 %	261 W
Zone 5 5:00/km - 4:31/km	35,6 %	34:40	7,15 km	75 %	258 W
Zone 6 4:30/km - 4:01/km	4,4 %	4:17	0,96 km	76 %	266 W
Zone 7 4:00/km - 3:31/km	0,3 %	0:20	0,09 km	80 %	321 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	0,3 %	0:19	0,06 km	217 W	5:41/km
Zone 1 < 128 bpm / 70 %HRmax	1,9 %	1:54	0,38 km	268 W	4:58/km
Zone 2 < 142 bpm / 77 %HRmax	63,7 %	1:02:06	12,32 km	252 W	5:02/km
Zone 3 < 156 bpm / 85 %HRmax	31,6 %	30:50	5,77 km	282 W	5:21/km
Zone 4 < 170 bpm / 92 %HRmax	2,4 %	2:19	0,30 km	316 W	7:47/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

263

W

avg. Power

4,11

W/kg

Specific power

269

W

xPower

1,02

Variability Index

0,78

Running Effectiveness

0,73

Efficiency Index

1,87

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,6 %	0:37	0,10 km	70 %	6:26/km
Zone 3 201 W - 300 W	88,6 %	1:26:24	16,78 km	76 %	5:09/km
Zone 4 301 W - 400 W	10,5 %	10:16	1,92 km	80 %	5:21/km
Zone 5 401 W - …	0,2 %	0:11	0,03 km	86 %	6:41/km

Course

Running Dynamics

178

spm

Cadence (Running)

1,08

m

Stride length

17346

Total steps

Miscellaneous

21.10.2023

Date

07:31

Time of day

14

RPE

4

Subjective feeling

fair

Weather condition

11

°C

Temperature

9

°C

Dew Point

8

km/h

Wind speed

SW / 216

°

Wind direction

88

%

Humidity

1001

hpa

Pressure

11

°C

Wind chill factor

10

°C

Heat index

Garmin Instinct Solar

GPS

Polar H10

HRMonitor

VFF V-Trail 2.0 I

Running Shoes

Shokz OpenSwim

Headset

Garmin Instinct Solar

Device

Source of weather data: Weather

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