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Interval training: Bernex - 3x 9'+5'

Overview

19,72

km

Distance

1:28:48

Time

1:28:48

Elapsed time

4:30

/km

Pace

313

W

avg. Power

150

bpm

avg. Heart rate

168

bpm

max. Heart rate

968

kcal

Energy

57,57

VO2max

190

TRIMP

151

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,91 km	14:24	4:57/km	-0:55/km
2.	2,13 km	9:00	4:14/km	-0:12/km
3.	0,41 km	2:00	4:55/km	-0:53/km
4.	1,34 km	5:00	3:44/km	+0:18/km
5.	0,82 km	4:00	4:53/km	-0:52/km
6.	2,13 km	9:00	4:13/km	-0:12/km
7.	0,37 km	2:00	5:24/km	-1:23/km
8.	1,34 km	5:00	3:44/km	+0:18/km
9.	0,79 km	4:00	5:05/km	-1:03/km
10.	2,14 km	9:00	4:12/km	-0:10/km
11.	0,38 km	2:00	5:14/km	-1:12/km
12.	1,34 km	5:00	3:44/km	+0:18/km
13.	0,78 km	4:00	5:08/km	-1:06/km
14.	2,84 km	14:24	5:05/km	-1:03/km
Average (active)			4:02/km	+0:29/km
	Average (total)		4:30/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:51	4:54/km	135bpm	278W	+1/-4
0,99km	4:53	4:56/km	139bpm	278W	+0/-1
1,01km	5:01	4:57/km	138bpm	292W	+10/-0
1,00km	4:20	4:18/km	154bpm	343W	+12/-4
1,00km	4:09	4:09/km	160bpm	363W	+12/-2
0,98km	4:09	4:14/km	154bpm	314W	+9/-27
1,01km	3:57	3:55/km	161bpm	364W	+4/-8
1,00km	4:38	4:38/km	147bpm	310W	+12/-4
1,01km	4:20	4:17/km	157bpm	347W	+10/-4
0,99km	4:31	4:34/km	158bpm	333W	+19/-3
1,01km	3:54	3:50/km	155bpm	332W	+2/-30
0,99km	4:22	4:25/km	153bpm	322W	+6/-4
0,99km	4:24	4:25/km	153bpm	328W	+12/-4
1,00km	4:19	4:18/km	160bpm	348W	+10/-0
1,01km	4:29	4:28/km	155bpm	311W	+14/-25
0,99km	3:40	3:42/km	164bpm	375W	+0/-10
1,00km	5:00	5:02/km	144bpm	279W	+8/-5
1,01km	5:06	5:04/km	141bpm	262W	+1/-8
1,00km	4:57	4:57/km	142bpm	275W	+0/-0
0,73km	3:49	5:15/km	140bpm	265W	+3/-0

Composite data

4:30

/km

avg. Pace

13,3

km/h

avg. Speed

4:28

/km

avg. GAP

21,23

km

Km-effort

1,17

Aerobic Efficiency

1,03 / 4:22

/km

VI / xPace

1,03 / 4:20

/km

VI / xGAP

57,57

Effective VO₂max

190

TRIMP

150

bpm

avg. Heart rate

82

%

avg. Heart rate

168

bpm

max. Heart rate

91

%

max. Heart rate

968

kcal

Energy

+3,3

%

Pa:Hr

+2,7

%

Pw:Hr

+151/-151

m

Ascent/Descent

1,53

%

avg. Gradient

22

%

Percentage hilly

Sézenove

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,5 %	1:21	0,19 km	83 %	253 W
Zone 2 6:30/km - 6:01/km	1,5 %	1:18	0,21 km	80 %	270 W
Zone 3 6:00/km - 5:31/km	3,0 %	2:42	0,46 km	79 %	270 W
Zone 4 5:30/km - 5:01/km	19,0 %	16:50	3,26 km	77 %	271 W
Zone 5 5:00/km - 4:31/km	28,9 %	25:42	5,34 km	78 %	282 W
Zone 6 4:30/km - 4:01/km	23,3 %	20:41	4,87 km	85 %	349 W
Zone 7 4:00/km - 3:31/km	22,3 %	19:49	5,27 km	87 %	366 W
Zone 8 3:30/km - 3:01/km	0,5 %	0:26	0,12 km	84 %	322 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,3 %	0:14	0,05 km	289 W	4:25/km
Zone 1 < 128 bpm / 70 %HRmax	0,8 %	0:40	0,14 km	270 W	4:46/km
Zone 2 < 142 bpm / 77 %HRmax	33,7 %	29:57	5,99 km	271 W	5:00/km
Zone 3 < 156 bpm / 85 %HRmax	27,5 %	24:24	5,32 km	303 W	4:35/km
Zone 4 < 170 bpm / 92 %HRmax	37,8 %	33:34	8,22 km	361 W	4:05/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

313

W

avg. Power

4,89

W/kg

Specific power

327

W

xPower

1,04

Variability Index

0,76

Running Effectiveness

0,71

Efficiency Index

2,09

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,7 %	0:36	0,13 km	74 %	4:46/km
Zone 3 201 W - 300 W	47,7 %	42:20	8,43 km	77 %	5:01/km
Zone 4 301 W - 400 W	48,5 %	43:04	10,43 km	85 %	4:08/km
Zone 5 401 W - …	3,2 %	2:49	0,73 km	89 %	3:50/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,21

m

Stride length

16339

Total steps

Miscellaneous

27.04.2024

Date

07:07

Time of day

17

RPE

4

Subjective feeling

sunny

Weather condition

6

°C

Temperature

4

°C

Dew Point

3

km/h

Wind speed

NE / 25

°

Wind direction

86

%

Humidity

26

%

Cloud Cover

1009

hpa

Pressure

3

°C

Wind chill factor

5

°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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