Long Run: Bernex Trail Running

Overview

34,46

Distance

2:46:31

Time

2:47:55

Elapsed time

4:50

/km

Pace

286

avg. Power

141

bpm

avg. Heart rate

167

bpm

max. Heart rate

1 650

kcal

Energy

57,59

VO2max

304

TRIMP

289

Elevation

Laps

	Distance	Time	Pace	diff
1.	24,25 km	2:00:15	4:58/km	-0:08/km
2.	2,38 km	10:03	4:13/km	+0:36/km
3.	1,03 km	5:02	4:54/km	-0:04/km
4.	2,53 km	10:04	3:59/km	+0:51/km
5.	4,27 km	21:08	4:57/km	-0:07/km
	Average (total)		4:50/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:53	4:56/km	136bpm	280W	+5/-4
1,00km	4:57	4:58/km	143bpm	275W	+0/-0
1,01km	5:01	4:58/km	143bpm	287W	+5/-0
0,99km	4:56	4:58/km	146bpm	283W	+18/-11
1,01km	4:41	4:38/km	147bpm	297W	+11/-15
1,00km	5:20	5:21/km	149bpm	302W	+37/-0
1,00km	4:59	4:59/km	145bpm	274W	+4/-5
1,00km	4:49	4:48/km	143bpm	266W	+0/-15
1,00km	4:42	4:42/km	143bpm	265W	+0/-20
1,00km	4:49	4:49/km	145bpm	279W	+0/-5
0,99km	4:41	4:43/km	142bpm	274W	+0/-12
1,01km	5:00	4:56/km	145bpm	278W	+5/-4
1,00km	4:45	4:45/km	143bpm	286W	+0/-4
1,00km	4:52	4:53/km	149bpm	283W	+1/-0
0,98km	4:39	4:43/km	145bpm	287W	+0/-6
1,00km	4:46	4:45/km	145bpm	279W	+0/-5
1,02km	5:08	5:04/km	145bpm	200W	+0/-76
1,00km	4:49	4:49/km	150bpm	286W	+1/-0
0,99km	4:52	4:53/km	149bpm	276W	+1/-4
1,00km	4:44	4:43/km	147bpm	299W	+4/-0
1,01km	4:52	4:49/km	155bpm	314W	+18/-2
0,99km	4:27	4:31/km	151bpm	279W	+0/-21
1,01km	4:46	4:44/km	149bpm	291W	+0/-3
1,00km	7:37	7:39/km	156bpm	257W	+84/-1
0,99km	4:13	4:15/km	158bpm	340W	+4/-0
0,99km	4:21	4:24/km	162bpm	358W	+22/-0
1,01km	4:30	4:27/km	156bpm	315W	+0/-3
1,00km	4:27	4:27/km	151bpm	309W	+1/-4
1,00km	3:55	3:54/km	133bpm	372W	+2/-0
0,99km	4:00	4:04/km	124bpm	361W	+3/-0
1,02km	5:25	5:21/km	76bpm	306W	+38/-0
1,00km	4:49	4:50/km	130bpm	238W	+0/-46
1,01km	5:01	5:00/km	105bpm	283W	+21/-12
0,99km	4:32	4:33/km	111bpm	257W	+0/-35
0,47km	2:14	4:47/km	116bpm	254W	+1/-12

Composite data

4:50

/km

avg. Pace

12,4

km/h

avg. Speed

4:46

/km

avg. GAP

37,35

Km-effort

1,17

Aerobic Efficiency

1,02 / 4:45

/km

VI / xPace

1,01 / 4:43

/km

VI / xGAP

57,59

Effective VO₂max

304

TRIMP

141

bpm

avg. Heart rate

167

bpm

max. Heart rate

1 650

kcal

Energy

-10,8

Pa:Hr

-15,3

Pw:Hr

+289/-326

Ascent/Descent

1,78

avg. Gradient

1,8

Climb Score

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	3,9 %	6:26	0,64 km	82 %	215 W
Zone 2 6:30/km - 6:01/km	1,6 %	2:44	0,43 km	65 %	246 W
Zone 3 6:00/km - 5:31/km	3,8 %	6:22	1,12 km	69 %	272 W
Zone 4 5:30/km - 5:01/km	17,0 %	28:17	5,47 km	76 %	280 W
Zone 5 5:00/km - 4:31/km	51,1 %	1:25:06	17,86 km	78 %	282 W
Zone 6 4:30/km - 4:01/km	17,2 %	28:37	6,63 km	77 %	307 W
Zone 7 4:00/km - 3:31/km	5,4 %	9:00	2,30 km	76 %	366 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	9,2 %	15:18	3,23 km	299 W	4:44/km
Zone 1 < 128 bpm / 70 %HRmax	2,3 %	3:52	0,83 km	286 W	4:39/km
Zone 2 < 142 bpm / 77 %HRmax	15,8 %	26:14	5,45 km	272 W	4:49/km
Zone 3 < 156 bpm / 85 %HRmax	62,1 %	1:43:22	21,22 km	282 W	4:52/km
Zone 4 < 170 bpm / 92 %HRmax	10,7 %	17:46	3,73 km	329 W	4:46/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

286

avg. Power

4,47

W/kg

Specific power

294

xPower

1,03

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

2,03

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,1 %	0:06	0,02 km	78 %	6:34/km
Zone 2 101 W - 200 W	3,1 %	5:08	0,74 km	80 %	6:59/km
Zone 3 201 W - 300 W	70,8 %	1:57:57	23,94 km	77 %	4:56/km
Zone 4 301 W - 400 W	26,0 %	43:21	9,76 km	77 %	4:26/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

184

spm

Cadence (Running)

1,12

Stride length

30639

Total steps

Miscellaneous

20.01.2024

Date

07:16

Time of day

RPE

Subjective feeling

sunny

Weather condition

-5

°C

Temperature

-8

°C

Dew Point

km/h

Wind speed

NE / 48

Wind direction

Humidity

Cloud Cover

1029

hpa

Pressure

-12

°C

Wind chill factor

-7

°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

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:35:25	1:24	152 bpm	-46 bpm =	106 bpm
		1:24