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Long Run: Bernex Trail Running

Overview

31,34

km

Distance

2:32:21

Time

2:32:30

Elapsed time

4:52

/km

Pace

285

W

avg. Power

151

bpm

avg. Heart rate

170

bpm

max. Heart rate

1 694

kcal

Energy

51,95

VO2max

329

TRIMP

306

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	26,30 km	2:10:04	4:57/km	-0:05/km
2.	2,51 km	10:17	4:05/km	+0:46/km
3.	2,52 km	12:00	4:45/km	+0:06/km
	Average (total)		4:52/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	5:27	5:29/km	142bpm	296W	+41/-4
0,99km	4:50	4:52/km	146bpm	278W	+0/-5
1,01km	4:56	4:52/km	145bpm	279W	+0/-2
0,98km	4:45	4:50/km	144bpm	256W	+0/-24
1,00km	4:43	4:42/km	148bpm	284W	+0/-6
1,00km	5:31	5:32/km	146bpm	199W	+0/-77
1,00km	5:03	5:03/km	148bpm	254W	+0/-10
1,01km	5:06	5:04/km	147bpm	272W	+1/-0
1,00km	5:35	5:35/km	154bpm	252W	+19/-13
0,99km	4:43	4:47/km	151bpm	271W	+0/-10
1,01km	4:59	4:56/km	148bpm	277W	+0/-2
1,01km	5:15	5:14/km	148bpm	260W	+4/-4
0,99km	4:49	4:53/km	149bpm	286W	+4/-2
1,01km	5:02	4:58/km	151bpm	292W	+21/-9
1,00km	5:15	5:17/km	157bpm	308W	+50/-10
0,99km	4:22	4:23/km	147bpm	253W	+0/-55
1,01km	4:41	4:38/km	153bpm	318W	+6/-0
1,00km	5:46	5:47/km	162bpm	319W	+72/-0
1,00km	4:37	4:37/km	152bpm	308W	+4/-1
1,00km	4:43	4:43/km	152bpm	299W	+2/-0
1,00km	4:37	4:38/km	155bpm	304W	+4/-1
0,99km	4:40	4:43/km	151bpm	302W	+9/-4
1,01km	4:46	4:43/km	154bpm	314W	+10/-0
1,01km	4:49	4:48/km	156bpm	320W	+20/-0
0,99km	4:46	4:50/km	151bpm	297W	+8/-1
1,01km	4:50	4:46/km	152bpm	282W	+8/-13
0,99km	4:14	4:17/km	153bpm	287W	+0/-27
1,02km	4:08	4:04/km	160bpm	338W	+3/-13
1,00km	4:24	4:27/km	162bpm	356W	+22/-0
0,99km	4:45	4:47/km	149bpm	276W	+4/-15
1,01km	4:37	4:36/km	146bpm	258W	+0/-32
0,35km	1:39	4:47/km	149bpm	279W	+3/-4

Composite data

4:52

/km

avg. Pace

12,3

km/h

avg. Speed

4:48

/km

avg. GAP

34,40

km

Km-effort

1,08

Aerobic Efficiency

1,01 / 4:49

/km

VI / xPace

1,01 / 4:44

/km

VI / xGAP

51,95

Effective VO₂max

329

TRIMP

151

bpm

avg. Heart rate

82

%

avg. Heart rate

170

bpm

max. Heart rate

92

%

max. Heart rate

1 694

kcal

Energy

-5,0

%

Pa:Hr

-8,4

%

Pw:Hr

+306/-332

m

Ascent/Descent

2,04

%

avg. Gradient

32

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	3,6 %	5:30	0,64 km	84 %	214 W
Zone 2 6:30/km - 6:01/km	2,0 %	3:04	0,48 km	84 %	281 W
Zone 3 6:00/km - 5:31/km	6,1 %	9:20	1,62 km	82 %	275 W
Zone 4 5:30/km - 5:01/km	17,8 %	27:08	5,20 km	81 %	274 W
Zone 5 5:00/km - 4:31/km	49,2 %	1:14:56	15,81 km	82 %	287 W
Zone 6 4:30/km - 4:01/km	18,8 %	28:39	6,63 km	83 %	308 W
Zone 7 4:00/km - 3:31/km	2,5 %	3:46	0,95 km	86 %	325 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	243 W	5:11/km
Zone 1 < 128 bpm / 70 %HRmax	0,2 %	0:17	0,06 km	277 W	4:56/km
Zone 2 < 142 bpm / 77 %HRmax	5,8 %	8:54	1,69 km	231 W	5:16/km
Zone 3 < 156 bpm / 85 %HRmax	77,1 %	1:57:31	24,27 km	282 W	4:51/km
Zone 4 < 170 bpm / 92 %HRmax	16,7 %	25:25	5,27 km	325 W	4:49/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

285

W

avg. Power

4,45

W/kg

Specific power

292

W

xPower

1,02

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

1,89

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,6 %	0:59	0,10 km	77 %	9:59/km
Zone 2 101 W - 200 W	1,8 %	2:44	0,41 km	79 %	6:38/km
Zone 3 201 W - 300 W	64,9 %	1:38:53	20,20 km	81 %	4:54/km
Zone 4 301 W - 400 W	32,2 %	49:03	10,47 km	85 %	4:41/km
Zone 5 401 W - …	0,5 %	0:44	0,16 km	90 %	4:38/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,12

m

Stride length

28032

Total steps

Miscellaneous

06.01.2024

Date

07:25

Time of day

15

RPE

4

Subjective feeling

cloudy

Weather condition

3

°C

Temperature

2

°C

Dew Point

6

km/h

Wind speed

92

%

Humidity

94

%

Cloud Cover

1009

hpa

Pressure

-1

°C

Wind chill factor

2

°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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