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Long Run: Bernex Trail Running

Overview

22,15

km

Distance

2:07:41

Time

2:10:00

Elapsed time

5:46

/km

Pace

230

W

avg. Power

138

bpm

avg. Heart rate

154

bpm

max. Heart rate

1 119

kcal

Energy

47,49

VO2max

204

TRIMP

93

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	6,28 km	30:51	4:55/km	+0:51/km
2.	11,94 km	1:16:30	6:24/km	-0:39/km
3.	3,94 km	20:19	5:09/km	+0:36/km
	Average (total)		5:46/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	4:59	5:00/km	143bpm	278W	+2/-0
0,98km	4:42	4:47/km	147bpm	277W	+0/-8
1,02km	4:47	4:42/km	147bpm	273W	+0/-15
1,00km	4:54	4:54/km	143bpm	269W	+0/-9
0,99km	4:57	4:59/km	139bpm	266W	+0/-6
1,01km	4:57	4:55/km	146bpm	282W	+4/-3
0,99km	6:11	6:16/km	139bpm	207W	+4/-6
1,01km	6:19	6:18/km	136bpm	211W	+4/-1
1,00km	5:59	5:58/km	133bpm	219W	+0/-0
1,00km	6:06	6:07/km	135bpm	217W	+6/-0
1,00km	6:28	6:28/km	132bpm	200W	+6/-10
0,98km	6:37	6:45/km	134bpm	209W	+18/-0
1,02km	6:43	6:36/km	131bpm	183W	+0/-13
1,00km	6:15	6:16/km	133bpm	206W	+9/-11
1,00km	6:09	6:11/km	132bpm	210W	+6/-8
1,00km	6:09	6:10/km	130bpm	211W	+0/-1
1,01km	7:01	6:58/km	130bpm	185W	+10/-13
1,00km	6:28	6:28/km	133bpm	200W	+4/-5
0,99km	5:36	5:37/km	139bpm	243W	+6/-4
1,00km	5:12	5:11/km	149bpm	270W	+6/-0
1,00km	5:10	5:10/km	147bpm	272W	+8/-0
0,98km	5:03	5:09/km	143bpm	271W	+3/-0
0,18km	0:59	5:39/km	145bpm	260W	+4/-0

Composite data

5:46

/km

avg. Pace

10,4

km/h

avg. Speed

5:45

/km

avg. GAP

23,08

km

Km-effort

0,99

Aerobic Efficiency

1,03 / 5:34

/km

VI / xPace

1,03 / 5:35

/km

VI / xGAP

47,49

Effective VO₂max

204

TRIMP

138

bpm

avg. Heart rate

75

%

avg. Heart rate

154

bpm

max. Heart rate

84

%

max. Heart rate

1 119

kcal

Energy

+5,5

%

Pa:Hr

+4,5

%

Pw:Hr

+93/-105

m

Ascent/Descent

0,89

%

avg. Gradient

11

%

Percentage hilly

Lully

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	19,5 %	24:56	3,35 km	72 %	184 W
Zone 2 6:30/km - 6:01/km	24,5 %	31:20	5,02 km	73 %	211 W
Zone 3 6:00/km - 5:31/km	16,1 %	20:35	3,54 km	72 %	217 W
Zone 4 5:30/km - 5:01/km	17,4 %	22:14	4,29 km	78 %	264 W
Zone 5 5:00/km - 4:31/km	20,8 %	26:34	5,50 km	79 %	277 W
Zone 6 4:30/km - 4:01/km	1,6 %	2:01	0,46 km	78 %	284 W
Zone 7 4:00/km - 3:31/km	0,0 %	0:01	0,00 km	61 %	340 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	1,0 %	1:18	0,20 km	183 W	6:39/km
Zone 1 < 128 bpm / 70 %HRmax	10,0 %	12:45	1,95 km	190 W	6:33/km
Zone 2 < 142 bpm / 77 %HRmax	54,1 %	1:09:04	11,18 km	213 W	6:11/km
Zone 3 < 156 bpm / 85 %HRmax	34,9 %	44:34	8,83 km	270 W	5:03/km
Zone 4 < 170 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

230

W

avg. Power

3,59

W/kg

Specific power

241

W

xPower

1,05

Variability Index

0,80

Running Effectiveness

0,75

Efficiency Index

1,67

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,8 %	1:03	0,02 km	65 %	67:45/km
Zone 2 101 W - 200 W	20,1 %	25:40	3,82 km	72 %	6:43/km
Zone 3 201 W - 300 W	78,5 %	1:40:12	18,16 km	76 %	5:31/km
Zone 4 301 W - 400 W	0,6 %	0:46	0,16 km	74 %	4:39/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

174

spm

Cadence (Running)

1,00

m

Stride length

22217

Total steps

Miscellaneous

08.12.2023

Date

10:26

Time of day

12

RPE

5

Subjective feeling

cloudy

Weather condition

6

°C

Temperature

4

°C

Dew Point

2

km/h

Wind speed

SW / 236

°

Wind direction

90

%

Humidity

1014

hpa

Pressure

3

°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

Baptiste Paracchini

Training partner

Source of weather data: Weather

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