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Interval training: Bernex - 4-6x 2000m

Overview

16,90

km

Distance

1:13:11

Time

1:13:11

Elapsed time

4:20

/km

Pace

325

W

avg. Power

152

bpm

avg. Heart rate

171

bpm

max. Heart rate

817

kcal

Energy

58,86

VO2max

162

TRIMP

61

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,25 km	15:53	4:53/km	-1:12/km
2.	2,00 km	7:28	3:44/km	-0:03/km
3.	0,65 km	3:00	4:39/km	-0:58/km
4.	2,00 km	7:23	3:42/km	-0:00/km
5.	0,66 km	3:00	4:33/km	-0:52/km
6.	2,00 km	7:24	3:42/km	-0:01/km
7.	0,63 km	3:00	4:46/km	-1:05/km
8.	2,00 km	7:14	3:37/km	+0:04/km
9.	0,57 km	3:00	5:15/km	-1:34/km
10.	3,14 km	15:49	5:02/km	-1:21/km
Average (active)			3:41/km	+0:39/km
	Average (total)		4:20/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:43	4:47/km	136bpm	281W	+1/-8
1,01km	5:02	5:00/km	146bpm	287W	+8/-0
1,00km	4:57	4:57/km	145bpm	263W	+0/-10
0,98km	3:52	3:55/km	159bpm	351W	+0/-11
1,01km	3:50	3:47/km	161bpm	393W	+9/-5
0,99km	4:17	4:19/km	152bpm	329W	+0/-0
1,00km	3:41	3:42/km	164bpm	393W	+0/-0
1,01km	3:52	3:50/km	164bpm	375W	+4/-8
1,00km	4:07	4:07/km	153bpm	348W	+0/-1
1,00km	3:43	3:43/km	163bpm	391W	+0/-1
1,00km	4:13	4:13/km	157bpm	338W	+0/-1
0,99km	3:45	3:47/km	159bpm	392W	+10/-4
1,01km	3:37	3:36/km	167bpm	409W	+8/-6
0,99km	4:51	4:54/km	147bpm	278W	+0/-6
1,00km	4:53	4:52/km	141bpm	267W	+0/-11
1,00km	5:02	5:03/km	141bpm	271W	+0/-0
0,91km	4:47	5:15/km	141bpm	272W	+10/-0

Composite data

4:20

/km

avg. Pace

13,9

km/h

avg. Speed

4:21

/km

avg. GAP

17,51

km

Km-effort

1,19

Aerobic Efficiency

1,06 / 4:05

/km

VI / xPace

1,06 / 4:05

/km

VI / xGAP

58,86

Effective VO₂max

162

TRIMP

152

bpm

avg. Heart rate

83

%

avg. Heart rate

171

bpm

max. Heart rate

93

%

max. Heart rate

817

kcal

Energy

+0,7

%

Pa:Hr

-4,4

%

Pw:Hr

+61/-84

m

Ascent/Descent

0,86

%

avg. Gradient

4

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,2 %	0:10	0,02 km	78 %	239 W
Zone 2 6:30/km - 6:01/km	0,5 %	0:24	0,07 km	73 %	236 W
Zone 3 6:00/km - 5:31/km	1,7 %	1:15	0,21 km	78 %	251 W
Zone 4 5:30/km - 5:01/km	20,6 %	15:05	2,92 km	77 %	268 W
Zone 5 5:00/km - 4:31/km	30,2 %	22:08	4,62 km	78 %	281 W
Zone 6 4:30/km - 4:01/km	6,4 %	4:40	1,07 km	80 %	312 W
Zone 7 4:00/km - 3:31/km	36,6 %	26:47	7,19 km	89 %	392 W
Zone 8 3:30/km - 3:01/km	3,7 %	2:43	0,80 km	89 %	419 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,3 %	0:13	0,04 km	233 W	5:21/km
Zone 1 < 128 bpm / 70 %HRmax	0,6 %	0:26	0,10 km	289 W	4:31/km
Zone 2 < 142 bpm / 77 %HRmax	26,6 %	19:27	3,88 km	270 W	5:01/km
Zone 3 < 156 bpm / 85 %HRmax	31,7 %	23:14	4,92 km	291 W	4:43/km
Zone 4 < 170 bpm / 92 %HRmax	40,6 %	29:45	7,93 km	389 W	3:45/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,2 %	0:07	0,03 km	395 W	3:33/km

Power data

325

W

avg. Power

5,08

W/kg

Specific power

354

W

xPower

1,09

Variability Index

0,76

Running Effectiveness

0,71

Efficiency Index

2,14

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	52,8 %	38:41	7,78 km	78 %	4:58/km
Zone 4 301 W - 400 W	34,6 %	25:20	6,56 km	87 %	3:52/km
Zone 5 401 W - …	12,5 %	9:11	2,55 km	89 %	3:36/km

Course

Running Dynamics

186

spm

Cadence (Running)

1,24

m

Stride length

13612

Total steps

Miscellaneous

28.03.2024

Date

07:03

Time of day

17

RPE

5

Subjective feeling

cloudy

Weather condition

5

°C

Temperature

3

°C

Dew Point

14

km/h

Wind speed

SW / 212

°

Wind direction

89

%

Humidity

94

%

Cloud Cover

996

hpa

Pressure

0

°C

Wind chill factor

4

°C

Heat index

Garmin Instinct Solar

GPS

Shokz OpenSwim

Headset

Polar H10 II

HRMonitor

VFF V-Trail 2.0 III

Running Shoes

Garmin Instinct Solar

Device

Source of weather data: Weather

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