Athlete

raghnarok

Total distance

17 887,36 km

Activities

1 414x

Total duration

69d 15:42:35

Easy run: Bernex - Base

06:56

Overview

13,12

Distance

1:02:43

Time

1:02:43

Elapsed time

4:47

/km

Pace

321

avg. Power

148

bpm

avg. Heart rate

159

bpm

max. Heart rate

834

kcal

Energy

54,68

VO2max

TRIMP

131

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	8,23 km	40:00	4:51/km	+0:05/km
2.	4,89 km	22:43	4:39/km	-0:08/km
	Average (total)		4:47/km

Distance	Time	Pace	bpm	Power	elev.
1,00 km	4:59	5:00/km	140 bpm	346 W	+23/-0
1,00 km	4:49	4:50/km	153 bpm	332 W	+20/-0
1,00 km	4:48	4:48/km	148 bpm	329 W	+21/-22
1,00 km	5:09	5:08/km	151 bpm	334 W	+22/-0
1,00 km	4:56	4:56/km	146 bpm	304 W	+6/-9
1,00 km	4:51	4:51/km	145 bpm	295 W	+4/-17
1,00 km	4:43	4:43/km	145 bpm	303 W	+2/-18
1,00 km	4:39	4:38/km	146 bpm	306 W	+2/-17
1,00 km	4:47	4:48/km	148 bpm	321 W	+11/-8
1,00 km	4:34	4:34/km	153 bpm	330 W	+0/-0
1,00 km	4:44	4:44/km	153 bpm	341 W	+18/-0
1,00 km	4:37	4:37/km	153 bpm	319 W	+4/-14
1,00 km	4:30	4:30/km	146 bpm	305 W	+0/-29
0,12 km	0:38	5:07/km	149 bpm	317 W	+1/-0

Composite data

Composite plot Pace zones Heart rate zones Performance condition All

4:47

/km

avg. Pace

12,6

km/h

avg. Speed

4:44

/km

avg. GAP

14,43

Km-effort

1,12

Aerobic Efficiency

1,00 / 4:46

/km

VI / xPace

1,01 / 4:41

/km

VI / xGAP

54,68

Effective VO₂max

TRIMP

148

bpm

avg. Heart rate

159

bpm

max. Heart rate

834

kcal

Energy

3.9

Training Effect

Anaerobic Training Effect

±0/±0

Performance condition

+0,1

Pa:Hr

+2,7

Pw:Hr

4:10

/km

max. Pace

3:34

/km

max. GAP

10,4

ml/kg

Peak Epoc

19 [151]

bpm

max. Heart rate drop

+131/-131

Ascent/Descent

2,00

avg. Gradient

10,0

m/km

Relative elevation gain

1,1

Climb Score

Percentage hilly

Sézenove

Route name

Sézenove

Route

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,0 %	-	-	-	-
Zone 2 6:30/km - 6:01/km	0,2 %	0:08	0,02 km	139 bpm	351 W
Zone 3 6:00/km - 5:31/km	2,1 %	1:18	0,23 km	148 bpm	356 W
Zone 4 5:30/km - 5:01/km	22,2 %	13:57	2,68 km	150 bpm	339 W
Zone 5 5:00/km - 4:31/km	55,2 %	34:38	7,29 km	147 bpm	317 W
Zone 6 4:30/km - 4:01/km	20,2 %	12:39	2,88 km	149 bpm	306 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:04	0,02 km	148 bpm	292 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	0,7 %	0:26	0,09 km	252 W	4:40/km
Zone 1 ≤ 128 bpm / 70 %HRmax	0,9 %	0:32	0,11 km	336 W	4:41/km
Zone 2 ≤ 142 bpm / 77 %HRmax	8,4 %	5:17	1,11 km	299 W	4:45/km
Zone 3 ≤ 156 bpm / 85 %HRmax	87,4 %	54:50	11,47 km	322 W	4:47/km
Zone 4 ≤ 170 bpm / 92 %HRmax	2,6 %	1:39	0,33 km	345 W	4:57/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

Power Power zones All

321

avg. Power

5,02

W/kg

Specific power

323

xPower

1,01

Variability Index

0,70

Running Effectiveness

0,65

Efficiency Index

2,17

Aerobic Efficiency

327

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,1 %	0:02	0,01 km	78 bpm	5:37/km
Zone 2 101 W - 200 W	0,1 %	0:03	0,01 km	79 bpm	4:57/km
Zone 3 201 W - 300 W	24,4 %	15:17	3,30 km	144 bpm	4:38/km
Zone 4 301 W - 400 W	75,5 %	47:22	9,81 km	149 bpm	4:50/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

Cadence Stride length All

176

spm

Cadence

1,19

Stride length

11038

Total steps

Miscellaneous

Additional notes Fit details (by file) Temperature Heading All

11.07.2026

Date

06:56

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

W / 261

Wind direction

Humidity

Cloud cover

1015

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Polar OH1

HRMonitor

Vibram V-Alpha

Running Shoes

Shokz OpenSwim

Headset

Garmin Instinct 2 Solar

Device

Garmin Forerunner 645 Music

Device

Apple WeatherKit

Weather source

Garmin

Source

61,38

VO2max estimate

38,0

Recovery time

3,9

Training effect

0,0

Anaerobic Training effect

±0/±0

Performance condition

159

TRIMP

1 045

Sweat loss

Tempo

Primary benefit