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Distance
16.8km
Duration
2:29hrs:min
Avg. Speed
6.7km/h
Elevation Gained
490m
Photos
0taken during workout
Key Insights
🎯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
⚡
High Intensity
You pushed hard with 42% in Zone 5. Great for VO2 max improvements!
🏞️
Rolling Terrain
Good work on 1608ft of climbing. The varied terrain adds extra challenge.
🌟
Long Distance Run
You covered 16.8km! Great endurance building.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Maximum Effort
🏅Distance Runner
💡 Recommendations
💡
Make sure to follow with easy recovery days.
Your Rank
#5 of 8
Performance Trend
📈 Improving
You're getting faster on this route! 📈
vs Your Average
+6:18
(4.4%)
📊Performance Over Time
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This workout
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18%
39%
42%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
85-102 bpm0.0%
Z2
Light1:49
102-119 bpm1.2%
Z3
Moderate26:40
119-136 bpm17.8%
Z4
Hard58:19
136-153 bpm39.0%
Z5
Maximum62:50
153-187 bpm42.0%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
7:57
7:56
/km
↗+4.0%+40mUphill
2
1.0 km
8:06
8:05
/km
↗+2.5%+25mUphill
3
1.0 km
6:49
6:48
/km
↘-2.5%-25mDownhill
4
1.0 km
10:16
10:14
/km
→+0.1%+1mFlat
5
1.0 km
12:16
12:15
/km
→+1.0%+10mFlat
6
1.0 km
10:19
10:18
/km
→-0.4%-4mFlat
7
1.0 km
8:53
8:52
/km
→+1.6%+16mFlat
8
1.0 km
13:53
13:52 ↓
/km
↗+4.9%+49mUphill
9
1.0 km
9:17
9:16
/km
↘-4.9%-50mDownhill
10
1.0 km
7:56
7:55
/km
⤵-6.0%-61mSteep Descent
11
1.0 km
8:34
8:33
/km
↗+2.8%+28mUphill
12
1.0 km
9:50
9:49
/km
→+1.5%+15mFlat
13
1.0 km
11:00
10:57
/km
↗+4.4%+44mUphill
14
1.0 km
4:56
4:55 ↑
/km
⤵-8.0%-80mSteep Descent
15
1.0 km
6:21
6:20
/km
→+0.3%+3mFlat
16
1.0 km
7:05
7:04
/km
→+1.7%+17mFlat
17
0.8 km
6:05
7:40
/km
↘-4.0%-32mDownhill
Partial split
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↓Slowest split
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