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Distance
14.42km
Duration
3:06hrs:min
Avg. Speed
4.6km/h
Elevation Gained
421m
Photos
2taken during workout
Key Insights
📉
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
⚡
High Intensity
You pushed hard with 23% in Zone 5. Great for VO2 max improvements!
🏞️
Rolling Terrain
Good work on 1381ft of climbing. The varied terrain adds extra challenge.
🌟
Great Distance
You covered 9.0mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Maximum Effort
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
💡
Make sure to follow with easy recovery days.
Your Rank
#3 of 3
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+52:01
(38.7%)
📊Performance Over Time
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This workout
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13%
30%
34%
23%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light43s
88-105 bpm0.4%
Z2
Light23:23
105-122 bpm12.5%
Z3
Moderate56:50
122-140 bpm30.5%
Z4
Hard62:56
140-158 bpm33.8%
Z5
Maximum42:32
158-193 bpm22.8%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
8:03
8:02
/km
↗+2.9%+29mUphill
2
1.0 km
11:47
11:46
/km
→-0.1%-1mFlat
3
1.0 km
9:12
9:11
/km
↗+2.1%+21mUphill
4
1.0 km
8:01
8:00 ↑
/km
→+0.6%+6mFlat
5
1.0 km
10:01
10:00
/km
→+0.4%+4mFlat
6
1.0 km
15:12
15:11
/km
↗+2.1%+21mUphill
7
1.0 km
21:28
21:25 ↓
/km
→+1.0%+10mFlat
8
1.0 km
18:16
18:15
/km
9
1.0 km
13:03
13:02
/km
→-1.8%-18mFlat
10
1.0 km
9:04
9:03
/km
⤵-5.3%-53mSteep Descent
11
1.0 km
15:57
15:56
/km
→+0.9%+9mFlat
12
1.0 km
13:23
13:22
/km
↗+3.6%+36mUphill
13
1.0 km
9:58
9:57
/km
↘-3.8%-38mDownhill
14
1.0 km
14:01
14:00
/km
↘-3.9%-39mDownhill
15
0.4 km
8:53
20:28
/km
↗+3.7%+16mUphill
Partial split
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↓Slowest split
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1
2
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