Interval training: Bernex Trail Running

Overview

13,29

Distance

58:08

Time

58:08

Elapsed time

4:22

/km

Pace

321

avg. Power

154

bpm

avg. Heart rate

176

bpm

max. Heart rate

688

kcal

Energy

56,87

VO2max

139

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,00 km	15:20	5:07/km	-1:32/km
2.	1,04 km	3:45	3:36/km	-0:02/km
3.	0,21 km	1:07	5:18/km	-1:43/km
4.	1,04 km	3:44	3:36/km	-0:02/km
5.	0,21 km	1:06	5:10/km	-1:35/km
6.	1,04 km	3:45	3:36/km	-0:01/km
7.	0,21 km	1:06	5:11/km	-1:37/km
8.	1,03 km	3:43	3:37/km	-0:03/km
9.	0,21 km	1:07	5:15/km	-1:40/km
10.	0,05 km	0:15	5:00/km	-1:26/km
11.	1,04 km	3:42	3:33/km	+0:01/km
12.	0,21 km	1:02	4:57/km	-1:22/km
13.	1,05 km	3:39	3:28/km	+0:06/km
14.	2,94 km	14:47	5:01/km	-1:27/km
Average (active)			3:34/km	+0:48/km
	Average (total)		4:22/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:05	5:11/km	139bpm	259W	+1/-4
1,01km	5:17	5:13/km	144bpm	266W	+7/-0
1,00km	4:54	4:55/km	145bpm	274W	+0/-6
0,99km	3:34	3:36/km	164bpm	404W	+0/-0
1,02km	4:02	3:58/km	160bpm	367W	+0/-0
1,00km	3:56	3:56/km	161bpm	367W	+0/-0
1,00km	3:55	3:55/km	163bpm	372W	+2/-0
1,00km	3:59	3:59/km	165bpm	361W	+0/-2
1,00km	3:36	3:37/km	168bpm	404W	+0/-0
1,01km	3:49	3:48/km	168bpm	387W	+1/-0
0,99km	4:27	4:31/km	156bpm	304W	+0/-4
1,01km	5:04	5:01/km	143bpm	259W	+1/-12
1,00km	4:55	4:56/km	146bpm	275W	+0/-2
0,30km	1:35	5:20/km	146bpm	270W	+4/-0

Composite data

4:22

/km

avg. Pace

13,7

km/h

avg. Speed

4:23

/km

avg. GAP

13,47

Km-effort

1,16

Aerobic Efficiency

1,09 / 4:01

/km

VI / xPace

1,09 / 4:01

/km

VI / xGAP

56,87

Effective VO₂max

139

TRIMP

154

bpm

avg. Heart rate

176

bpm

max. Heart rate

688

kcal

Energy

+1,0

Pa:Hr

-0,6

Pw:Hr

+18/-32

Ascent/Descent

0,38

avg. Gradient

0,0

Climb Score

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,5 %	0:19	0,03 km	73 %	214 W
Zone 2 6:30/km - 6:01/km	1,1 %	0:40	0,12 km	84 %	253 W
Zone 3 6:00/km - 5:31/km	4,4 %	2:32	0,44 km	84 %	254 W
Zone 4 5:30/km - 5:01/km	31,2 %	18:07	3,48 km	78 %	263 W
Zone 5 5:00/km - 4:31/km	21,6 %	12:33	2,59 km	79 %	275 W
Zone 6 4:30/km - 4:01/km	3,1 %	1:49	0,42 km	82 %	313 W
Zone 7 4:00/km - 3:31/km	25,1 %	14:37	3,98 km	91 %	398 W
Zone 8 3:30/km - 3:01/km	12,8 %	7:28	2,20 km	91 %	426 W
Zone 9 3:00/km - …	0,1 %	0:03	0,02 km	92 %	449 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,5 %	0:18	0,06 km	250 W	4:40/km
Zone 1 < 128 bpm / 70 %HRmax	0,7 %	0:25	0,08 km	252 W	5:30/km
Zone 2 < 142 bpm / 77 %HRmax	14,0 %	8:07	1,60 km	263 W	5:05/km
Zone 3 < 156 bpm / 85 %HRmax	44,2 %	25:42	5,24 km	278 W	4:54/km
Zone 4 < 170 bpm / 92 %HRmax	28,3 %	16:26	4,34 km	387 W	3:47/km
Zone 5 ≥ 171 bpm / 93 %HRmax	12,3 %	7:10	1,98 km	402 W	3:37/km

Power data

321

avg. Power

5,02

W/kg

Specific power

363

xPower

1,13

Variability Index

0,76

Running Effectiveness

0,71

Efficiency Index

2,08

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,1 %	0:02	0,00 km	67 %	8:05/km
Zone 3 201 W - 300 W	57,7 %	33:32	6,54 km	79 %	5:07/km
Zone 4 301 W - 400 W	15,8 %	9:12	2,37 km	89 %	3:53/km
Zone 5 401 W - …	26,4 %	15:22	4,38 km	91 %	3:31/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,24

Stride length

10697

Total steps

Miscellaneous

15.12.2023

Date

07:04

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

N / 355

Wind direction

Humidity

1035

hpa

Pressure

-4

°C

Wind chill factor

°C

Heat index

#1000m