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Long Run: Bernex Trail Running

Overview

34,68

km

Distance

2:34:28

Time

2:34:28

Elapsed time

4:27

/km

Pace

318

W

avg. Power

156

bpm

avg. Heart rate

171

bpm

max. Heart rate

1 820

kcal

Energy

55,37

VO2max

375

TRIMP

437

m

Elevation

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:03	5:04/km	140bpm	304W	+23/-0
1,00km	4:52	4:52/km	149bpm	310W	+21/-2
1,01km	4:33	4:31/km	142bpm	282W	+0/-25
0,99km	4:27	4:29/km	146bpm	306W	+6/-10
1,00km	4:21	4:22/km	148bpm	324W	+0/-0
1,01km	4:18	4:16/km	154bpm	331W	+2/-0
0,99km	4:08	4:11/km	157bpm	344W	+3/-0
1,01km	4:13	4:11/km	157bpm	321W	+4/-13
1,00km	4:42	4:41/km	158bpm	235W	+0/-72
1,00km	4:08	4:08/km	163bpm	346W	+7/-4
1,00km	4:16	4:16/km	161bpm	335W	+4/-7
1,00km	4:32	4:31/km	162bpm	333W	+32/-18
1,00km	4:22	4:23/km	156bpm	300W	+0/-14
0,99km	4:16	4:20/km	158bpm	324W	+4/-8
1,01km	4:30	4:29/km	158bpm	324W	+6/-3
0,99km	4:46	4:49/km	161bpm	329W	+26/-4
1,00km	4:44	4:43/km	164bpm	341W	+34/-0
0,99km	4:27	4:30/km	164bpm	330W	+18/-6
1,02km	4:17	4:13/km	161bpm	334W	+5/-11
1,00km	4:01	3:59/km	158bpm	307W	+0/-33
1,00km	4:10	4:11/km	153bpm	327W	+0/-11
1,00km	4:25	4:25/km	152bpm	310W	+23/-24
0,99km	4:48	4:51/km	163bpm	356W	+47/-0
1,01km	4:30	4:28/km	159bpm	298W	+20/-33
0,99km	4:07	4:10/km	151bpm	283W	+20/-54
1,01km	4:24	4:22/km	153bpm	320W	+3/-13
1,00km	4:34	4:34/km	158bpm	349W	+31/-5
1,00km	4:26	4:27/km	158bpm	326W	+20/-15
1,00km	4:34	4:33/km	158bpm	334W	+16/-1
0,99km	4:40	4:42/km	159bpm	333W	+24/-0
1,00km	4:17	4:16/km	156bpm	337W	+8/-4
1,01km	4:21	4:19/km	157bpm	325W	+2/-4
0,99km	4:30	4:33/km	156bpm	300W	+10/-15
1,00km	4:40	4:39/km	156bpm	309W	+10/-2
0,69km	3:07	4:31/km	151bpm	271W	+0/-18

Composite data

4:27

/km

avg. Pace

13,5

km/h

avg. Speed

4:24

/km

avg. GAP

39,05

km

Km-effort

1,14

Aerobic Efficiency

1,01 / 4:25

/km

VI / xPace

1,00 / 4:23

/km

VI / xGAP

55,37

Effective VO₂max

375

TRIMP

156

bpm

avg. Heart rate

85

%

avg. Heart rate

171

bpm

max. Heart rate

93

%

max. Heart rate

1 820

kcal

Energy

+0,2

%

Pa:Hr

+0,2

%

Pw:Hr

+437/-438

m

Ascent/Descent

2,52

%

avg. Gradient

34

%

Percentage hilly

Sézenove

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,2 %	1:50	0,20 km	85 %	180 W
Zone 2 6:30/km - 6:01/km	0,6 %	0:57	0,15 km	86 %	233 W
Zone 3 6:00/km - 5:31/km	1,5 %	2:16	0,40 km	87 %	268 W
Zone 4 5:30/km - 5:01/km	7,2 %	11:11	2,14 km	85 %	303 W
Zone 5 5:00/km - 4:31/km	25,9 %	40:05	8,51 km	84 %	317 W
Zone 6 4:30/km - 4:01/km	55,3 %	1:25:25	19,97 km	85 %	325 W
Zone 7 4:00/km - 3:31/km	8,0 %	12:23	3,20 km	85 %	324 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:13	0,07 km	86 %	407 W
Zone 9 3:00/km - …	0,1 %	0:09	0,06 km	85 %	453 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,2 %	0:14	0,04 km	223 W	5:50/km
Zone 1 < 128 bpm / 70 %HRmax	0,1 %	0:10	0,03 km	295 W	5:03/km
Zone 2 < 142 bpm / 77 %HRmax	4,4 %	6:52	1,47 km	286 W	4:40/km
Zone 3 < 156 bpm / 85 %HRmax	41,0 %	1:03:19	14,26 km	308 W	4:26/km
Zone 4 < 170 bpm / 92 %HRmax	54,2 %	1:23:47	18,85 km	330 W	4:27/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,1 %	0:07	0,03 km	377 W	4:37/km

Power data

318

W

avg. Power

4,97

W/kg

Specific power

322

W

xPower

1,01

Variability Index

0,75

Running Effectiveness

0,71

Efficiency Index

2,04

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,3 %	0:24	0,04 km	85 %	9:44/km
Zone 2 101 W - 200 W	1,1 %	1:46	0,28 km	83 %	6:16/km
Zone 3 201 W - 300 W	23,6 %	36:32	7,95 km	83 %	4:36/km
Zone 4 301 W - 400 W	74,0 %	1:54:23	26,04 km	85 %	4:24/km
Zone 5 401 W - …	0,9 %	1:24	0,37 km	88 %	3:47/km

Course

Running Dynamics

186

spm

Cadence (Running)

1,21

m

Stride length

28731

Total steps

Miscellaneous

24.02.2024

Date

07:12

Time of day

16

RPE

4

Subjective feeling

sunny

Weather condition

1

°C

Temperature

-1

°C

Dew Point

7

km/h

Wind speed

SW / 206

°

Wind direction

86

%

Humidity

33

%

Cloud Cover

1006

hpa

Pressure

-4

°C

Wind chill factor

-1

°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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