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Long Run: Bernex Trail Running

Overview

22,83

km

Distance

1:47:35

Time

1:48:14

Elapsed time

4:43

/km

Pace

293

W

avg. Power

146

bpm

avg. Heart rate

171

bpm

max. Heart rate

1 169

kcal

Energy

56,51

VO2max

215

TRIMP

169

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	12,12 km	1:00:08	4:58/km	-0:52/km
2.	4,91 km	20:26	4:10/km	-0:03/km
3.	0,93 km	4:49	5:10/km	-1:04/km
4.	2,53 km	10:06	3:59/km	+0:07/km
5.	2,33 km	12:05	5:11/km	-1:04/km
Average (active)			4:06/km	+0:37/km
	Average (total)		4:43/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:53	4:57/km	107bpm	267W	+1/-8
1,01km	4:56	4:53/km	127bpm	276W	+0/-5
0,99km	4:46	4:48/km	147bpm	273W	+0/-8
1,00km	4:52	4:53/km	142bpm	270W	+2/-10
1,00km	4:48	4:48/km	144bpm	279W	+0/-8
1,01km	4:52	4:49/km	142bpm	282W	+0/-3
1,00km	4:57	4:59/km	144bpm	276W	+9/-9
1,00km	4:54	4:55/km	146bpm	280W	+0/-0
1,00km	5:05	5:05/km	148bpm	288W	+17/-4
1,00km	5:02	5:01/km	146bpm	291W	+12/-1
0,99km	5:17	5:20/km	148bpm	301W	+37/-0
1,01km	5:11	5:08/km	144bpm	288W	+16/-0
0,99km	4:19	4:21/km	149bpm	311W	+0/-10
0,99km	4:14	4:16/km	154bpm	311W	+8/-18
1,02km	4:20	4:15/km	154bpm	310W	+0/-16
1,00km	4:02	4:03/km	157bpm	316W	+4/-28
0,99km	3:55	3:57/km	163bpm	354W	+0/-7
1,01km	5:06	5:06/km	142bpm	270W	+0/-0
1,00km	3:59	3:59/km	162bpm	390W	+14/-0
1,00km	4:11	4:10/km	168bpm	406W	+36/-0
0,99km	4:41	4:43/km	158bpm	299W	+16/-17
1,01km	5:08	5:06/km	139bpm	229W	+0/-30
0,83km	4:07	4:58/km	140bpm	245W	+0/-17

Composite data

4:43

/km

avg. Pace

12,7

km/h

avg. Speed

4:42

/km

avg. GAP

24,52

km

Km-effort

1,14

Aerobic Efficiency

1,02 / 4:36

/km

VI / xPace

1,03 / 4:35

/km

VI / xGAP

56,51

Effective VO₂max

215

TRIMP

146

bpm

avg. Heart rate

79

%

avg. Heart rate

171

bpm

max. Heart rate

93

%

max. Heart rate

1 169

kcal

Energy

±0,0

%

Pa:Hr

-6,4

%

Pw:Hr

+169/-194

m

Ascent/Descent

1,59

%

avg. Gradient

28

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,6 %	0:39	0,08 km	79 %	247 W
Zone 2 6:30/km - 6:01/km	1,7 %	1:50	0,30 km	81 %	249 W
Zone 3 6:00/km - 5:31/km	6,7 %	7:10	1,24 km	79 %	268 W
Zone 4 5:30/km - 5:01/km	20,5 %	22:01	4,21 km	77 %	268 W
Zone 5 5:00/km - 4:31/km	40,4 %	43:28	9,06 km	76 %	278 W
Zone 6 4:30/km - 4:01/km	20,6 %	22:07	5,23 km	85 %	334 W
Zone 7 4:00/km - 3:31/km	8,9 %	9:37	2,49 km	88 %	357 W
Zone 8 3:30/km - 3:01/km	0,7 %	0:43	0,21 km	88 %	367 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	4,2 %	4:29	0,91 km	272 W	4:54/km
Zone 1 < 128 bpm / 70 %HRmax	2,9 %	3:09	0,64 km	275 W	4:55/km
Zone 2 < 142 bpm / 77 %HRmax	19,1 %	20:31	4,11 km	258 W	5:00/km
Zone 3 < 156 bpm / 85 %HRmax	56,1 %	1:00:23	12,46 km	286 W	4:51/km
Zone 4 < 170 bpm / 92 %HRmax	17,6 %	18:53	4,66 km	366 W	4:03/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,2 %	0:10	0,04 km	417 W	4:09/km

Power data

293

W

avg. Power

4,58

W/kg

Specific power

305

W

xPower

1,04

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

2,01

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,1 %	0:09	0,03 km	76 %	5:45/km
Zone 3 201 W - 300 W	67,7 %	1:12:48	14,65 km	77 %	4:58/km
Zone 4 301 W - 400 W	28,2 %	30:21	7,10 km	84 %	4:16/km
Zone 5 401 W - …	4,0 %	4:17	1,05 km	91 %	4:06/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,15

m

Stride length

19795

Total steps

Miscellaneous

11.01.2024

Date

07:17

Time of day

16

RPE

5

Subjective feeling

cloudy

Weather condition

-1

°C

Temperature

-2

°C

Dew Point

6

km/h

Wind speed

NE / 39

°

Wind direction

90

%

Humidity

72

%

Cloud Cover

1026

hpa

Pressure

-6

°C

Wind chill factor

-3

°C

Heat index

Garmin Instinct Solar

GPS

Polar H10

HRMonitor

VFF V-Trail 2.0 I

Running Shoes

Shokz OpenSwim

Headset

Garmin Instinct Solar

Device

Notes:
20' + 10'

Source of weather data: Weather

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