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Interval training: Bernex Trail Running

Overview

16,71

km

Distance

1:23:31

Time

1:23:31

Elapsed time

5:00

/km

Pace

273

W

avg. Power

141

bpm

avg. Heart rate

160

bpm

max. Heart rate

847

kcal

Energy

55,23

VO2max

142

TRIMP

135

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	5,70 km	30:08	5:17/km	-0:45/km
2.	2,18 km	10:02	4:37/km	-0:04/km
3.	0,89 km	4:48	5:25/km	-0:52/km
4.	2,22 km	10:02	4:31/km	+0:02/km
5.	0,80 km	4:25	5:31/km	-0:58/km
6.	2,22 km	10:02	4:31/km	+0:02/km
7.	2,71 km	14:05	5:12/km	-0:39/km
Average (active)			4:33/km	+0:27/km
	Average (total)		5:00/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:04	5:11/km	132bpm	264W	+5/-4
1,02km	5:17	5:12/km	138bpm	265W	+4/-2
1,00km	5:21	5:21/km	139bpm	271W	+12/-0
1,00km	5:26	5:27/km	137bpm	244W	+18/-21
0,99km	5:09	5:11/km	134bpm	242W	+0/-15
1,00km	5:06	5:07/km	138bpm	265W	+1/-8
1,02km	4:54	4:49/km	147bpm	286W	+23/-22
1,00km	4:31	4:33/km	149bpm	304W	+5/-7
1,00km	5:10	5:11/km	138bpm	271W	+4/-2
1,00km	4:44	4:44/km	149bpm	304W	+24/-16
1,00km	4:19	4:20/km	151bpm	305W	+1/-17
1,01km	5:18	5:14/km	139bpm	269W	+4/-0
1,00km	4:45	4:46/km	149bpm	306W	+25/-12
1,00km	4:20	4:20/km	150bpm	311W	+6/-18
0,99km	5:10	5:15/km	139bpm	258W	+0/-0
1,01km	5:13	5:09/km	135bpm	251W	+0/-10
0,72km	3:45	5:14/km	134bpm	262W	+3/-0

Composite data

5:00

/km

avg. Pace

12,0

km/h

avg. Speed

4:58

/km

avg. GAP

18,06

km

Km-effort

1,12

Aerobic Efficiency

1,03 / 4:51

/km

VI / xPace

1,02 / 4:52

/km

VI / xGAP

55,23

Effective VO₂max

142

TRIMP

141

bpm

avg. Heart rate

77

%

avg. Heart rate

160

bpm

max. Heart rate

87

%

max. Heart rate

847

kcal

Energy

-2,1

%

Pa:Hr

-4,0

%

Pw:Hr

+135/-152

m

Ascent/Descent

1,72

%

avg. Gradient

23

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,7 %	1:25	0,20 km	76 %	244 W
Zone 2 6:30/km - 6:01/km	1,4 %	1:11	0,19 km	76 %	249 W
Zone 3 6:00/km - 5:31/km	11,5 %	9:37	1,68 km	76 %	257 W
Zone 4 5:30/km - 5:01/km	45,4 %	37:55	7,25 km	75 %	262 W
Zone 5 5:00/km - 4:31/km	22,0 %	18:21	3,82 km	77 %	289 W
Zone 6 4:30/km - 4:01/km	15,5 %	12:57	3,01 km	80 %	300 W
Zone 7 4:00/km - 3:31/km	1,9 %	1:37	0,42 km	82 %	295 W
Zone 8 3:30/km - 3:01/km	0,6 %	0:28	0,15 km	81 %	340 W
Zone 9 3:00/km - …	0,0 %	0:01	0,01 km	82 %	364 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,3 %	0:17	0,06 km	256 W	4:47/km
Zone 1 < 128 bpm / 70 %HRmax	3,2 %	2:41	0,52 km	258 W	5:07/km
Zone 2 < 142 bpm / 77 %HRmax	58,2 %	48:39	9,31 km	256 W	5:14/km
Zone 3 < 156 bpm / 85 %HRmax	36,8 %	30:43	6,59 km	302 W	4:40/km
Zone 4 < 170 bpm / 92 %HRmax	1,4 %	1:12	0,23 km	320 W	5:07/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

273

W

avg. Power

4,27

W/kg

Specific power

281

W

xPower

1,03

Variability Index

0,78

Running Effectiveness

0,73

Efficiency Index

1,94

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,7 %	0:36	0,10 km	76 %	5:51/km
Zone 3 201 W - 300 W	74,9 %	1:02:34	12,16 km	75 %	5:09/km
Zone 4 301 W - 400 W	24,4 %	20:22	4,44 km	82 %	4:35/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

184

spm

Cadence (Running)

1,09

m

Stride length

15367

Total steps

Miscellaneous

02.01.2024

Date

07:16

Time of day

15

RPE

4

Subjective feeling

rainy

Weather condition

4

°C

Temperature

2

°C

Dew Point

12

km/h

Wind speed

SW / 207

°

Wind direction

87

%

Humidity

1016

hpa

Pressure

-1

°C

Wind chill factor

3

°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

Notes:
3x 10' @80%HR

Source of weather data: Weather

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