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Long Run: Bernex Trail Running

Overview

23,85

km

Distance

1:52:44

Time

1:53:31

Elapsed time

4:44

/km

Pace

293

W

avg. Power

144

bpm

avg. Heart rate

161

bpm

max. Heart rate

1 221

kcal

Energy

57,50

VO2max

207

TRIMP

200

m

Elevation

Laps

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:05	5:11/km	136bpm	296W	+22/-0
1,02km	5:10	5:04/km	142bpm	290W	+21/-6
0,99km	4:42	4:45/km	140bpm	274W	+5/-16
0,99km	4:31	4:34/km	141bpm	287W	+0/-12
1,01km	4:47	4:44/km	137bpm	280W	+0/-9
1,01km	4:55	4:54/km	141bpm	299W	+9/-0
1,00km	4:59	4:59/km	143bpm	293W	+17/-5
1,00km	4:36	4:37/km	142bpm	272W	+0/-19
1,00km	4:49	4:50/km	145bpm	303W	+12/-0
0,99km	4:36	4:38/km	145bpm	292W	+0/-8
1,01km	4:47	4:44/km	139bpm	275W	+0/-12
0,99km	4:43	4:44/km	145bpm	304W	+7/-0
0,99km	4:57	5:01/km	147bpm	310W	+26/-0
1,02km	4:51	4:46/km	141bpm	265W	+0/-17
1,00km	4:37	4:38/km	142bpm	295W	+4/-11
1,00km	4:43	4:43/km	148bpm	305W	+13/-5
1,00km	4:35	4:35/km	144bpm	281W	+0/-16
1,00km	4:34	4:33/km	146bpm	312W	+2/-0
1,00km	4:40	4:40/km	154bpm	338W	+27/-0
1,00km	4:36	4:37/km	147bpm	288W	+0/-10
1,00km	4:31	4:32/km	144bpm	286W	+4/-22
0,99km	4:44	4:47/km	153bpm	323W	+24/-0
1,02km	4:30	4:24/km	147bpm	280W	+0/-28
0,85km	3:47	4:27/km	146bpm	287W	+1/-16

Composite data

4:44

/km

avg. Pace

12,7

km/h

avg. Speed

4:43

/km

avg. GAP

25,85

km

Km-effort

1,16

Aerobic Efficiency

1,01 / 4:42

/km

VI / xPace

1,00 / 4:42

/km

VI / xGAP

57,50

Effective VO₂max

207

TRIMP

144

bpm

avg. Heart rate

78

%

avg. Heart rate

161

bpm

max. Heart rate

88

%

max. Heart rate

1 221

kcal

Energy

+0,9

%

Pa:Hr

-0,2

%

Pw:Hr

+200/-219

m

Ascent/Descent

1,76

%

avg. Gradient

34

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,1 %	0:06	0,01 km	61 %	243 W
Zone 2 6:30/km - 6:01/km	0,0 %	0:03	0,01 km	73 %	286 W
Zone 3 6:00/km - 5:31/km	0,8 %	0:51	0,15 km	77 %	283 W
Zone 4 5:30/km - 5:01/km	19,1 %	21:30	4,14 km	79 %	296 W
Zone 5 5:00/km - 4:31/km	55,8 %	1:02:54	13,27 km	78 %	291 W
Zone 6 4:30/km - 4:01/km	24,1 %	27:08	6,21 km	78 %	297 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:13	0,05 km	79 %	316 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	0,3 %	0:19	0,06 km	252 W	5:33/km
Zone 1 < 128 bpm / 70 %HRmax	1,7 %	1:53	0,40 km	286 W	4:45/km
Zone 2 < 142 bpm / 77 %HRmax	36,7 %	41:25	8,76 km	282 W	4:44/km
Zone 3 < 156 bpm / 85 %HRmax	60,2 %	1:07:50	14,36 km	300 W	4:43/km
Zone 4 < 170 bpm / 92 %HRmax	1,2 %	1:18	0,28 km	336 W	4:38/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

293

W

avg. Power

4,58

W/kg

Specific power

295

W

xPower

1,01

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

2,03

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,0 %	-	-	-	-
Zone 3 201 W - 300 W	63,4 %	1:11:31	15,17 km	77 %	4:43/km
Zone 4 301 W - 400 W	36,6 %	41:14	8,68 km	80 %	4:45/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

184

spm

Cadence (Running)

1,15

m

Stride length

20743

Total steps

Miscellaneous

09.02.2024

Date

06:48

Time of day

14

RPE

4

Subjective feeling

cloudy

Weather condition

7

°C

Temperature

5

°C

Dew Point

6

km/h

Wind speed

SW / 228

°

Wind direction

89

%

Humidity

97

%

Cloud Cover

996

hpa

Pressure

4

°C

Wind chill factor

6

°C

Heat index

Garmin Instinct Solar

GPS

VFF V-Trail 2.0 I

Running Shoes

Shokz OpenSwim

Headset

Polar H10 II

HRMonitor

Garmin Instinct Solar

Device

Source of weather data: Weather

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