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Distance
14.95km
Duration
0:42hrs:min
Avg. Speed
21.0km/h
Elevation Gained
157m
Photos
0taken during workout
Key Insights
đ¯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
âĄ
High Intensity
You pushed hard with 85% in Zone 5. Great for VO2 max improvements!
đ
Great Distance
You covered 9.3mi! Building solid endurance.
đ Achievements Unlocked
đ
Negative Splits Master
đ
Maximum Effort
đĄ Recommendations
đĄ
Make sure to follow with easy recovery days.
Your Rank
#32 of 60
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
-11:29
(-21.2%)
đPerformance Over Time
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Previous Attempts
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+63 more attempts on this route
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15%
85%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
59-71 bpm0.0%
Z2
Light0:00
71-83 bpm0.0%
Z3
Moderate0:00
83-94 bpm0.0%
Z4
Hard6:16
94-106 bpm14.7%
Z5
Maximum36:27
106-130 bpm85.3%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
4:18
4:17
/km
â+0.7%+7mFlat
2
1.0 km
3:11
3:10
/km
â+1.4%+14mFlat
3
1.0 km
2:32
2:31
/km
â-0.3%-3mFlat
4
1.0 km
2:50
2:49
/km
â+0.6%+6mFlat
5
1.0 km
3:22
3:21
/km
â+1.7%+17mFlat
6
1.0 km
2:05
2:04
/km
â-0.4%-4mFlat
7
1.0 km
2:10
2:09
/km
â-0.5%-5mFlat
8
1.0 km
2:20
2:19
/km
â+1.1%+11mFlat
9
1.0 km
2:44
2:43
/km
â-0.1%-1mFlat
10
1.0 km
3:30
3:29
/km
â+0.4%+4mFlat
11
1.0 km
2:49
2:48
/km
â+1.5%+15mFlat
12
1.0 km
2:01
2:00 â
/km
â-0.4%-4mFlat
13
1.0 km
2:17
2:16
/km
â+0.1%+1mFlat
14
1.0 km
2:25
2:24
/km
â+0.2%+2mFlat
15
0.9 km
4:04
4:26 â
/km
â+1.6%+14mFlat
âFastest split
âSlowest split
đClick a split to highlight on map
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