Interval training: Bernex - 3x 8x 45"-30" R.3'

Overview

17,46

Distance

1:21:58

Time

1:21:58

Elapsed time

4:42

/km

Pace

294

avg. Power

152

bpm

avg. Heart rate

178

bpm

max. Heart rate

923

kcal

Energy

53,28

VO2max

186

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	6,16 km	31:08	5:03/km	-1:35/km
2.	0,23 km	0:45	3:18/km	+0:10/km
3.	0,09 km	0:30	5:49/km	-2:20/km
4.	0,22 km	0:45	3:28/km	+0:00/km
5.	0,09 km	0:30	5:33/km	-2:05/km
6.	0,21 km	0:45	3:37/km	-0:09/km
7.	0,09 km	0:30	5:41/km	-2:12/km
8.	0,21 km	0:45	3:31/km	-0:03/km
9.	0,09 km	0:30	5:33/km	-2:05/km
10.	0,21 km	0:45	3:40/km	-0:11/km
11.	0,08 km	0:30	6:01/km	-2:33/km
12.	0,21 km	0:45	3:35/km	-0:07/km
13.	0,09 km	0:30	5:45/km	-2:16/km
14.	0,23 km	0:45	3:20/km	+0:09/km
15.	0,08 km	0:30	6:01/km	-2:33/km
16.	0,23 km	0:45	3:17/km	+0:11/km
17.	0,54 km	3:00	5:31/km	-2:02/km
18.	0,22 km	0:45	3:29/km	-0:01/km
19.	0,09 km	0:30	5:37/km	-2:09/km
20.	0,21 km	0:45	3:33/km	-0:05/km
21.	0,09 km	0:30	5:30/km	-2:01/km
22.	0,23 km	0:45	3:20/km	+0:09/km
23.	0,08 km	0:30	6:25/km	-2:56/km
24.	0,22 km	0:45	3:21/km	+0:08/km
25.	0,08 km	0:30	5:57/km	-2:29/km
26.	0,21 km	0:45	3:30/km	-0:02/km
27.	0,09 km	0:30	5:45/km	-2:16/km
28.	0,21 km	0:45	3:35/km	-0:07/km
29.	0,08 km	0:30	6:01/km	-2:33/km
30.	0,23 km	0:45	3:18/km	+0:10/km
31.	0,08 km	0:30	6:15/km	-2:46/km
32.	0,22 km	0:45	3:26/km	+0:02/km
33.	0,54 km	3:00	5:32/km	-2:04/km
34.	0,21 km	0:45	3:32/km	-0:04/km
35.	0,09 km	0:30	5:37/km	-2:09/km
36.	0,21 km	0:45	3:34/km	-0:06/km
37.	0,09 km	0:30	5:30/km	-2:01/km
38.	0,22 km	0:45	3:24/km	+0:05/km
39.	0,09 km	0:30	5:23/km	-1:54/km
40.	0,22 km	0:45	3:29/km	-0:01/km
41.	0,08 km	0:30	6:01/km	-2:33/km
42.	0,21 km	0:45	3:36/km	-0:08/km
43.	0,08 km	0:30	5:57/km	-2:29/km
44.	0,20 km	0:45	3:41/km	-0:12/km
45.	0,09 km	0:30	5:41/km	-2:12/km
46.	0,22 km	0:45	3:28/km	+0:00/km
47.	0,08 km	0:30	6:15/km	-2:46/km
48.	0,22 km	0:45	3:25/km	+0:04/km
49.	3,22 km	16:21	5:04/km	-1:36/km
Average (active)			3:29/km	+1:13/km
	Average (total)		4:42/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	5:09	5:11/km	134bpm	262W	+4/-4
1,00km	5:08	5:08/km	140bpm	263W	+0/-1
1,00km	5:05	5:05/km	144bpm	275W	+5/-4
1,00km	5:07	5:07/km	145bpm	265W	+17/-16
0,99km	4:46	4:48/km	144bpm	270W	+0/-11
1,01km	4:58	4:56/km	143bpm	270W	+2/-4
1,00km	4:09	4:08/km	163bpm	349W	+1/-0
0,99km	4:18	4:23/km	166bpm	330W	+2/-0
1,02km	4:43	4:40/km	155bpm	291W	+2/-8
1,00km	4:08	4:08/km	166bpm	351W	+4/-1
0,98km	4:01	4:06/km	169bpm	351W	+1/-0
1,01km	4:51	4:49/km	155bpm	286W	+1/-4
0,99km	4:00	4:02/km	167bpm	358W	+4/-2
1,01km	4:21	4:20/km	169bpm	333W	+0/-0
1,00km	4:55	4:54/km	153bpm	280W	+3/-0
0,99km	4:55	4:57/km	143bpm	266W	+0/-9
1,00km	5:00	5:00/km	143bpm	264W	+0/-6
0,47km	2:24	5:07/km	144bpm	275W	+4/-0

Composite data

4:42

/km

avg. Pace

12,8

km/h

avg. Speed

4:43

/km

avg. GAP

18,05

Km-effort

1,09

Aerobic Efficiency

1,07 / 4:22

/km

VI / xPace

1,08 / 4:22

/km

VI / xGAP

53,28

Effective VO₂max

186

TRIMP

152

bpm

avg. Heart rate

178

bpm

max. Heart rate

923

kcal

Energy

+0,7

Pa:Hr

-3,8

Pw:Hr

+59/-78

Ascent/Descent

0,78

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	5,7 %	4:40	0,64 km	89 %	237 W
Zone 2 6:30/km - 6:01/km	5,4 %	4:25	0,69 km	88 %	242 W
Zone 3 6:00/km - 5:31/km	8,1 %	6:38	1,15 km	83 %	247 W
Zone 4 5:30/km - 5:01/km	28,1 %	23:00	4,43 km	78 %	264 W
Zone 5 5:00/km - 4:31/km	27,9 %	22:50	4,72 km	78 %	271 W
Zone 6 4:30/km - 4:01/km	3,9 %	3:12	0,77 km	85 %	301 W
Zone 7 4:00/km - 3:31/km	7,2 %	5:53	1,62 km	90 %	374 W
Zone 8 3:30/km - 3:01/km	13,2 %	10:51	3,28 km	91 %	430 W
Zone 9 3:00/km - …	0,6 %	0:29	0,16 km	90 %	464 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,3 %	0:16	0,05 km	227 W	5:07/km
Zone 1 < 128 bpm / 70 %HRmax	1,2 %	0:59	0,19 km	259 W	5:03/km
Zone 2 < 142 bpm / 77 %HRmax	24,8 %	20:20	3,95 km	262 W	5:09/km
Zone 3 < 156 bpm / 85 %HRmax	37,0 %	30:18	6,06 km	272 W	5:00/km
Zone 4 < 170 bpm / 92 %HRmax	27,5 %	22:34	5,50 km	350 W	4:06/km
Zone 5 ≥ 171 bpm / 93 %HRmax	9,2 %	7:31	1,70 km	313 W	4:26/km

Power data

294

avg. Power

4,59

W/kg

Specific power

329

xPower

1,12

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

1,93

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,3 %	0:13	0,04 km	89 %	6:02/km
Zone 3 201 W - 300 W	75,4 %	1:01:46	11,75 km	80 %	5:15/km
Zone 4 301 W - 400 W	10,1 %	8:17	2,18 km	88 %	3:48/km
Zone 5 401 W - …	14,3 %	11:42	3,49 km	91 %	3:21/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,16

Stride length

15082

Total steps

Miscellaneous

04.01.2024

Date

07:15

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 204

Wind direction

Humidity

Cloud Cover

1016

hpa

Pressure

°C

Wind chill factor

°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