Athlete

raghnarok

Total distance

17 808,68 km

Activities

1 408x

Total duration

69d 09:34:20

Tempo Run: Bernex Trail Running

07:07

Overview

23,60

Distance

1:36:20

Time

1:36:20

Elapsed time

4:05

/km

Pace

353

avg. Power

161

bpm

avg. Heart rate

175

bpm

max. Heart rate

1 222

kcal

Energy

58,33

VO2max

262

TRIMP

168

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	1,08 km	5:19	4:56/km	+0:58/km
2.	21,16 km	1:23:48	3:58/km	-0:00/km
3.	1,36 km	7:13	5:18/km	+1:20/km
Average (active)			3:58/km	-0:07/km
	Average (total)		4:05/km

Distance	Time	Pace	bpm	Power	elev.
0,99 km	4:53	4:55/km	141 bpm	276 W	+5/-10
1,00 km	4:10	4:08/km	156 bpm	351 W	+4/-1
1,00 km	4:03	4:03/km	164 bpm	382 W	+14/-0
0,98 km	4:03	4:07/km	167 bpm	367 W	+17/-13
1,02 km	3:53	3:49/km	164 bpm	360 W	+0/-12
0,99 km	3:47	3:50/km	164 bpm	365 W	+0/-6
1,00 km	3:50	3:50/km	161 bpm	370 W	+0/-8
1,01 km	3:58	3:57/km	162 bpm	354 W	+4/-11
1,01 km	3:58	3:56/km	164 bpm	362 W	+9/-14
0,99 km	3:54	3:55/km	165 bpm	387 W	+21/-9
1,00 km	4:04	4:04/km	164 bpm	361 W	+8/-5
1,00 km	3:58	3:58/km	165 bpm	373 W	+8/-4
0,99 km	3:59	4:00/km	166 bpm	378 W	+16/-5
1,01 km	4:07	4:04/km	167 bpm	371 W	+10/-1
1,00 km	3:59	3:58/km	165 bpm	349 W	+15/-28
0,98 km	3:47	3:51/km	161 bpm	367 W	+2/-8
1,01 km	3:58	3:54/km	163 bpm	359 W	+4/-12
1,00 km	3:54	3:55/km	161 bpm	369 W	+0/-2
1,00 km	3:55	3:55/km	162 bpm	355 W	+4/-11
0,99 km	3:59	4:02/km	163 bpm	364 W	+10/-8
1,01 km	4:01	3:57/km	163 bpm	372 W	+11/-5
1,00 km	4:02	4:02/km	164 bpm	365 W	+6/-4
1,00 km	4:56	4:56/km	148 bpm	271 W	+0/-5
0,60 km	3:13	5:23/km	142 bpm	268 W	+7/-0

Composite data

Composite plot Pace zones Heart rate zones All

4:05

/km

avg. Pace

14,7

km/h

avg. Speed

4:03

/km

avg. GAP

25,28

Km-effort

1,20

Aerobic Efficiency

1,02 / 4:00

/km

VI / xPace

1,02 / 3:59

/km

VI / xGAP

58,33

Effective VO₂max

262

TRIMP

161

bpm

avg. Heart rate

175

bpm

max. Heart rate

1 222

kcal

Energy

+1,7

Pa:Hr

+1,3

Pw:Hr

104,2

ml/kg

Peak Epoc

31 [162]

bpm

max. Heart rate drop

+168/-169

Ascent/Descent

1,43

avg. Gradient

7,1

m/km

Relative elevation gain

0,0

Climb Score

Percentage hilly

Sézenove

Route name

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,4 %	0:22	0,05 km	139 bpm	247 W
Zone 2 6:30/km - 6:01/km	0,7 %	0:42	0,11 km	154 bpm	280 W
Zone 3 6:00/km - 5:31/km	1,2 %	1:08	0,20 km	156 bpm	289 W
Zone 4 5:30/km - 5:01/km	7,2 %	6:54	1,32 km	145 bpm	276 W
Zone 5 5:00/km - 4:31/km	7,4 %	7:08	1,49 km	151 bpm	308 W
Zone 6 4:30/km - 4:01/km	30,4 %	29:17	7,00 km	163 bpm	363 W
Zone 7 4:00/km - 3:31/km	49,1 %	47:18	12,38 km	163 bpm	367 W
Zone 8 3:30/km - 3:01/km	3,6 %	3:31	1,05 km	164 bpm	372 W
Zone 9 3:00/km - …	0,0 %	0:01	0,01 km	172 bpm	355 W

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 114 bpm / 62 %HRmax	0,2 %	0:10	0,03 km	234 W	6:15/km
Zone 1 ≤ 128 bpm / 70 %HRmax	0,2 %	0:11	0,04 km	288 W	4:11/km
Zone 2 ≤ 142 bpm / 77 %HRmax	5,5 %	5:17	1,04 km	263 W	5:06/km
Zone 3 ≤ 156 bpm / 85 %HRmax	9,9 %	9:31	2,02 km	298 W	4:43/km
Zone 4 ≤ 170 bpm / 92 %HRmax	83,5 %	1:20:29	20,31 km	366 W	3:58/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,7 %	0:43	0,17 km	400 W	4:21/km

Power data

Power Power zones All

353

avg. Power

5,52

W/kg

Specific power

361

xPower

1,02

Variability Index

0,74

Running Effectiveness

0,69

Efficiency Index

2,19

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,0 %	0:02	0,00 km	147 bpm	8:19/km
Zone 3 201 W - 300 W	12,1 %	11:42	2,32 km	144 bpm	5:02/km
Zone 4 301 W - 400 W	79,9 %	1:17:00	19,33 km	163 bpm	3:59/km
Zone 5 401 W - …	7,9 %	7:37	1,94 km	165 bpm	3:56/km

Course

Running Dynamics

Cadence Stride length All

186

spm

Cadence

1,32

Stride length

17918

Total steps

Miscellaneous

Additional notes Temperature Heading All

05.05.2024

Date

07:07

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

SW / 215

Wind direction

Humidity

Cloud cover

1015

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#Semi