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Long Run: Bernex Trail Running

Overview

22,18

km

Distance

1:47:23

Time

1:47:29

Elapsed time

4:50

/km

Pace

288

W

avg. Power

151

bpm

avg. Heart rate

170

bpm

max. Heart rate

1 255

kcal

Energy

52,35

VO2max

231

TRIMP

262

m

Elevation

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:23	5:24/km	143bpm	298W	+38/-0
1,00km	4:52	4:51/km	149bpm	287W	+6/-7
0,99km	4:53	4:57/km	149bpm	263W	+0/-11
0,99km	4:38	4:40/km	144bpm	266W	+0/-23
1,00km	4:37	4:36/km	147bpm	296W	+1/-4
1,01km	5:09	5:05/km	147bpm	248W	+4/-32
1,00km	5:11	5:12/km	144bpm	220W	+2/-54
1,00km	4:58	4:57/km	148bpm	279W	+1/-0
1,00km	5:32	5:31/km	154bpm	271W	+26/-4
1,00km	4:44	4:46/km	150bpm	262W	+0/-22
0,99km	4:47	4:49/km	150bpm	284W	+0/-2
1,00km	5:08	5:09/km	154bpm	316W	+30/-0
1,01km	5:17	5:15/km	156bpm	294W	+38/-17
0,99km	4:58	5:00/km	153bpm	261W	+14/-26
1,00km	4:29	4:30/km	147bpm	285W	+2/-21
1,00km	4:42	4:41/km	151bpm	310W	+8/-0
1,00km	4:46	4:48/km	155bpm	331W	+28/-0
1,01km	4:44	4:41/km	152bpm	321W	+12/-0
1,00km	4:48	4:49/km	158bpm	330W	+28/-0
0,99km	4:21	4:24/km	156bpm	315W	+0/-6
1,01km	4:27	4:25/km	164bpm	358W	+29/-0
0,99km	4:08	4:09/km	156bpm	287W	+0/-42
0,19km	0:51	4:25/km	150bpm	214W	+0/-11

Composite data

4:50

/km

avg. Pace

12,4

km/h

avg. Speed

4:45

/km

avg. GAP

24,80

km

Km-effort

1,09

Aerobic Efficiency

1,01 / 4:48

/km

VI / xPace

1,01 / 4:43

/km

VI / xGAP

52,35

Effective VO₂max

231

TRIMP

151

bpm

avg. Heart rate

82

%

avg. Heart rate

170

bpm

max. Heart rate

92

%

max. Heart rate

1 255

kcal

Energy

-4,6

%

Pa:Hr

-9,6

%

Pw:Hr

+262/-279

m

Ascent/Descent

2,44

%

avg. Gradient

36

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	4,1 %	4:22	0,56 km	82 %	210 W
Zone 2 6:30/km - 6:01/km	2,0 %	2:06	0,33 km	83 %	268 W
Zone 3 6:00/km - 5:31/km	6,5 %	6:56	1,21 km	82 %	276 W
Zone 4 5:30/km - 5:01/km	16,4 %	17:37	3,42 km	83 %	290 W
Zone 5 5:00/km - 4:31/km	46,5 %	49:57	10,53 km	82 %	291 W
Zone 6 4:30/km - 4:01/km	22,4 %	24:04	5,55 km	83 %	302 W
Zone 7 4:00/km - 3:31/km	2,2 %	2:21	0,60 km	83 %	299 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	0,2 %	0:16	0,05 km	261 W	5:10/km
Zone 1 < 128 bpm / 70 %HRmax	0,4 %	0:28	0,10 km	305 W	4:48/km
Zone 2 < 142 bpm / 77 %HRmax	6,2 %	6:42	1,34 km	224 W	5:00/km
Zone 3 < 156 bpm / 85 %HRmax	73,3 %	1:18:45	16,31 km	284 W	4:50/km
Zone 4 < 170 bpm / 92 %HRmax	19,7 %	21:12	4,39 km	329 W	4:50/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

288

W

avg. Power

4,50

W/kg

Specific power

294

W

xPower

1,02

Variability Index

0,76

Running Effectiveness

0,72

Efficiency Index

1,91

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,7 %	0:48	0,10 km	77 %	7:55/km
Zone 2 101 W - 200 W	1,9 %	2:00	0,30 km	79 %	6:46/km
Zone 3 201 W - 300 W	58,1 %	1:02:25	12,79 km	81 %	4:53/km
Zone 4 301 W - 400 W	39,2 %	42:04	8,97 km	84 %	4:41/km
Zone 5 401 W - …	0,1 %	0:06	0,02 km	87 %	4:47/km

Course

Running Dynamics

182

spm

Cadence (Running)

1,13

m

Stride length

19544

Total steps

Miscellaneous

04.11.2023

Date

07:14

Time of day

15

RPE

5

Subjective feeling

cloudy

Weather condition

6

°C

Temperature

3

°C

Dew Point

8

km/h

Wind speed

SW / 216

°

Wind direction

79

%

Humidity

995

hpa

Pressure

2

°C

Wind chill factor

5

°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

Source of weather data: Weather

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