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Distance
14.11km
Duration
1:52hrs:min
Avg. Speed
7.5km/h
Elevation Gained
401m
Photos
2taken during workout
Key Insights
🎯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
🔥
Threshold Training
Strong effort with 42% in Zone 4. This improves your lactate threshold and race pace.
🏞️
Rolling Terrain
Good work on 1316ft of climbing. The varied terrain adds extra challenge.
🌟
Great Distance
You covered 8.8mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Threshold Warrior
Performance Trend
📈 Improving
You're getting faster on this route! 📈
vs Your Average
-42:19
(-27.3%)
📊Performance Over Time
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Previous Attempts
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+1 more attempts on this route
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15%
18%
42%
24%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light1:03
83-99 bpm0.9%
Z2
Light16:54
99-115 bpm15.0%
Z3
Moderate20:51
115-132 bpm18.5%
Z4
Hard47:20
132-149 bpm42.0%
Z5
Maximum26:36
149-182 bpm23.6%
📍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
7:09
7:07
/km
↗+3.9%+39mUphill
2
1.0 km
6:30
6:29
/km
→-0.6%-6mFlat
3
1.0 km
8:20
8:19
/km
↗+3.9%+39mUphill
4
1.0 km
14:02
14:01
/km
⤴+5.2%+52mSteep Climb
5
1.0 km
16:13
16:10 ↓
/km
→+1.7%+18mFlat
6
1.0 km
5:39
5:37
/km
→+0.1%+1mFlat
7
1.0 km
5:30
5:29
/km
⤵-8.8%-88mSteep Descent
8
1.0 km
7:57
7:56
/km
→+1.5%+15mFlat
9
1.0 km
13:36
13:33
/km
↗+2.7%+27mUphill
10
1.0 km
7:33
7:32
/km
↘-4.2%-42mDownhill
11
1.0 km
3:46
3:44
/km
↘-4.0%-40mDownhill
12
1.0 km
5:57
5:56
/km
→+0.9%+9mFlat
13
1.0 km
6:52
6:50
/km
→+0.7%+7mFlat
14
1.0 km
3:04
3:03 ↑
/km
↘-2.3%-23mDownhill
15
0.1 km
0:31
5:54
/km
⤵-6.5%-6mSteep Descent
Partial split
↑Fastest split
↓Slowest split
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1
2
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