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Interval training: Bernex - 7x 3'-1'30

Overview

15,26

km

Distance

1:06:00

Time

1:06:00

Elapsed time

4:20

/km

Pace

326

W

avg. Power

151

bpm

avg. Heart rate

177

bpm

max. Heart rate

748

kcal

Energy

59,40

VO2max

151

TRIMP

22

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	4,11 km	20:11	4:55/km	-1:29/km
2.	0,89 km	3:00	3:23/km	+0:02/km
3.	0,31 km	1:30	4:51/km	-1:26/km
4.	0,89 km	3:00	3:23/km	+0:02/km
5.	0,31 km	1:30	4:52/km	-1:27/km
6.	0,88 km	3:00	3:25/km	+0:01/km
7.	0,31 km	1:30	4:47/km	-1:21/km
8.	0,88 km	3:00	3:25/km	+0:01/km
9.	0,32 km	1:30	4:40/km	-1:14/km
10.	0,88 km	3:00	3:25/km	-0:00/km
11.	0,30 km	1:30	4:59/km	-1:34/km
12.	0,87 km	3:00	3:28/km	-0:03/km
13.	0,30 km	1:30	4:56/km	-1:31/km
14.	0,87 km	3:00	3:27/km	-0:02/km
15.	3,15 km	15:48	5:01/km	-1:36/km
Average (active)			3:25/km	+0:54/km
	Average (total)		4:19/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	4:54	4:59/km	134bpm	278W	+5/-4
1,01km	5:04	5:00/km	140bpm	279W	+4/-0
0,99km	4:58	5:00/km	137bpm	277W	+4/-4
0,99km	4:36	4:39/km	140bpm	291W	+0/-2
1,01km	3:37	3:32/km	164bpm	405W	+1/-4
1,01km	3:51	3:50/km	163bpm	378W	+0/-4
1,00km	3:51	3:52/km	163bpm	382W	+4/-0
1,00km	3:49	3:48/km	163bpm	383W	+0/-1
1,00km	3:51	3:51/km	165bpm	375W	+0/-2
0,99km	3:47	3:49/km	167bpm	383W	+1/-0
1,01km	3:40	3:38/km	166bpm	405W	+1/-0
1,00km	3:50	3:48/km	163bpm	379W	+0/-2
0,99km	4:46	4:50/km	151bpm	285W	+0/-0
1,00km	5:04	5:03/km	140bpm	257W	+2/-12
1,01km	5:01	4:59/km	141bpm	269W	+0/-5
0,26km	1:22	5:13/km	144bpm	280W	+4/-0

Composite data

4:20

/km

avg. Pace

13,9

km/h

avg. Speed

4:20

/km

avg. GAP

15,48

km

Km-effort

1,20

Aerobic Efficiency

1,10 / 3:57

/km

VI / xPace

1,10 / 3:57

/km

VI / xGAP

59,40

Effective VO₂max

151

TRIMP

151

bpm

avg. Heart rate

82

%

avg. Heart rate

177

bpm

max. Heart rate

96

%

max. Heart rate

748

kcal

Energy

+2,2

%

Pa:Hr

+0,5

%

Pw:Hr

+22/-36

m

Ascent/Descent

0,38

%

avg. Gradient

0

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,1 %	0:04	0,01 km	79 %	254 W
Zone 2 6:30/km - 6:01/km	0,3 %	0:10	0,03 km	78 %	247 W
Zone 3 6:00/km - 5:31/km	2,6 %	1:42	0,29 km	85 %	259 W
Zone 4 5:30/km - 5:01/km	23,8 %	15:41	3,03 km	78 %	269 W
Zone 5 5:00/km - 4:31/km	37,5 %	24:45	5,12 km	77 %	280 W
Zone 6 4:30/km - 4:01/km	2,7 %	1:47	0,42 km	82 %	333 W
Zone 7 4:00/km - 3:31/km	8,6 %	5:40	1,58 km	90 %	398 W
Zone 8 3:30/km - 3:01/km	24,5 %	16:10	4,78 km	91 %	435 W
Zone 9 3:00/km - …	0,1 %	0:02	0,01 km	85 %	469 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,7 %	0:28	0,09 km	252 W	5:00/km
Zone 1 < 128 bpm / 70 %HRmax	1,3 %	0:53	0,18 km	265 W	5:01/km
Zone 2 < 142 bpm / 77 %HRmax	38,1 %	25:10	5,08 km	275 W	4:57/km
Zone 3 < 156 bpm / 85 %HRmax	23,7 %	15:38	3,45 km	308 W	4:32/km
Zone 4 < 170 bpm / 92 %HRmax	16,1 %	10:36	2,82 km	390 W	3:45/km
Zone 5 ≥ 171 bpm / 93 %HRmax	20,1 %	13:16	3,64 km	403 W	3:39/km

Power data

326

W

avg. Power

5,09

W/kg

Specific power

371

W

xPower

1,14

Variability Index

0,76

Running Effectiveness

0,71

Efficiency Index

2,16

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,0 %	-	-	-	-
Zone 3 201 W - 300 W	60,1 %	39:39	7,88 km	78 %	5:02/km
Zone 4 301 W - 400 W	10,6 %	7:01	1,71 km	83 %	4:07/km
Zone 5 401 W - …	29,3 %	19:21	5,67 km	91 %	3:25/km

Course

Running Dynamics

186

spm

Cadence (Running)

1,24

m

Stride length

12276

Total steps

Miscellaneous

31.01.2024

Date

07:17

Time of day

18

RPE

5

Subjective feeling

cloudy

Weather condition

3

°C

Temperature

-2

°C

Dew Point

1

km/h

Wind speed

N / 340

°

Wind direction

72

%

Humidity

70

%

Cloud Cover

1036

hpa

Pressure

-1

°C

Wind chill factor

1

°C

Heat index

Garmin Instinct Solar

GPS

Polar OH1

HRMonitor

VFF V-Trail 2.0 I

Running Shoes

Shokz OpenSwim

Headset

Garmin Instinct Solar

Device

Source of weather data: Weather

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