Long Run: Bernex Trail Running

Overview

31,56

Distance

3:19:07

Time

3:19:07

Elapsed time

6:19

/km

Pace

239

avg. Power

150

bpm

avg. Heart rate

167

bpm

max. Heart rate

2 019

kcal

Energy

39,04

VO2max

420

TRIMP

1 003

Elevation

Laps

	Distance	Time	Pace	diff
1.	11,98 km	59:54	5:00/km	+1:19/km
2.	1,76 km	38:51	22:07/km	-15:48/km
3.	7,29 km	50:55	6:59/km	-0:41/km
4.	10,53 km	49:27	4:42/km	+1:37/km
	Average (total)		6:19/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:49	4:52/km	135bpm	281W	+3/-4
1,00km	4:51	4:52/km	143bpm	300W	+11/-0
1,01km	4:59	4:55/km	145bpm	283W	+10/-9
1,00km	4:55	4:56/km	146bpm	287W	+16/-9
1,00km	4:44	4:45/km	145bpm	304W	+8/-1
1,00km	4:53	4:54/km	145bpm	289W	+5/-0
1,01km	4:41	4:40/km	144bpm	284W	+0/-11
0,99km	4:28	4:33/km	146bpm	296W	+0/-4
1,01km	4:49	4:46/km	150bpm	301W	+12/-6
1,01km	5:31	5:30/km	156bpm	335W	+63/-5
1,00km	6:00	6:00/km	160bpm	293W	+69/-24
1,00km	5:19	5:20/km	153bpm	265W	+26/-17
1,00km	23:54	24:06/km	156bpm	203W	+411/-0
1,00km	16:28	16:29/km	155bpm	217W	+265/-5
1,00km	5:57	5:56/km	154bpm	262W	+38/-0
1,00km	6:21	6:24/km	146bpm	151W	+0/-72
1,00km	9:46	9:50/km	144bpm	118W	+22/-201
1,00km	10:16	10:17/km	138bpm	91W	+0/-333
0,99km	5:51	5:56/km	146bpm	154W	+0/-82
1,01km	5:37	5:34/km	148bpm	219W	+8/-26
1,00km	5:21	5:21/km	141bpm	154W	+0/-101
0,99km	4:34	4:36/km	151bpm	259W	+8/-43
1,01km	4:48	4:47/km	152bpm	286W	+5/-8
0,99km	4:37	4:39/km	154bpm	308W	+8/-0
1,00km	4:48	4:48/km	152bpm	293W	+4/-1
0,99km	4:31	4:32/km	152bpm	295W	+1/-8
1,00km	4:38	4:39/km	150bpm	275W	+0/-16
1,02km	4:51	4:46/km	152bpm	280W	+4/-13
0,99km	4:45	4:49/km	151bpm	269W	+5/-20
1,01km	4:46	4:44/km	152bpm	279W	+0/-6
0,99km	4:43	4:45/km	152bpm	285W	+0/-6
0,57km	2:37	4:37/km	155bpm	309W	+3/-0

Composite data

6:19

/km

avg. Pace

9,5

km/h

avg. Speed

5:14

/km

avg. GAP

41,59

Km-effort

1,00

Aerobic Efficiency

1,11 / 5:40

/km

VI / xPace

0,99 / 5:17

/km

VI / xGAP

39,04

Effective VO₂max

420

TRIMP

150

bpm

avg. Heart rate

167

bpm

max. Heart rate

2 019

kcal

Energy

+1,9

Pa:Hr

+9,8

Pw:Hr

+1 003/-1 035

Ascent/Descent

6,46

avg. Gradient

6,3

Climb Score

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	33,8 %	1:07:11	4,79 km	82 %	176 W
Zone 2 6:30/km - 6:01/km	3,5 %	6:56	1,09 km	82 %	213 W
Zone 3 6:00/km - 5:31/km	6,8 %	13:28	2,38 km	82 %	245 W
Zone 4 5:30/km - 5:01/km	11,0 %	21:48	4,18 km	82 %	261 W
Zone 5 5:00/km - 4:31/km	35,5 %	1:10:26	14,89 km	80 %	283 W
Zone 6 4:30/km - 4:01/km	9,4 %	18:36	4,18 km	81 %	290 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:10	0,04 km	80 %	218 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 %	0:19	0,06 km	231 W	5:21/km
Zone 1 < 128 bpm / 70 %HRmax	0,5 %	1:00	0,19 km	237 W	5:14/km
Zone 2 < 142 bpm / 77 %HRmax	14,9 %	29:37	4,20 km	157 W	7:03/km
Zone 3 < 156 bpm / 85 %HRmax	66,0 %	2:11:30	23,31 km	254 W	5:38/km
Zone 4 < 170 bpm / 92 %HRmax	18,4 %	36:42	3,79 km	255 W	9:41/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

239

avg. Power

3,73

W/kg

Specific power

254

xPower

1,06

Variability Index

0,71

Running Effectiveness

0,66

Efficiency Index

1,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	7,7 %	15:16	1,17 km	77 %	13:04/km
Zone 2 101 W - 200 W	19,7 %	39:10	4,37 km	80 %	8:57/km
Zone 3 201 W - 300 W	54,8 %	1:49:10	19,02 km	82 %	5:44/km
Zone 4 301 W - 400 W	17,7 %	35:14	6,95 km	83 %	5:04/km
Zone 5 401 W - …	0,2 %	0:18	0,05 km	88 %	6:00/km

Course

Running Dynamics

176

spm

Cadence (Running)

0,90

Stride length

35045

Total steps

Miscellaneous

03.02.2024

Date

07:24

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

-1

°C

Dew Point

km/h

Wind speed

SW / 220

Wind direction

Humidity

Cloud Cover

1034

hpa

Pressure

-1

°C

Wind chill factor

°C

Heat index

Garmin Instinct Solar

GPS

Shokz OpenSwim

Headset

VFF V-Trail 2.0 II

Running Shoes

Polar H10 II

HRMonitor

Garmin Instinct Solar

Device

Notes:
Buis - Corraterie - Orjobet

Source of weather data: Weather