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Distance
7.41km
Duration
4:04hrs:min
Avg. Speed
1.8km/h
Elevation Gained
990m
Photos
33taken 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 59% in Zone 4. This improves your lactate threshold and race pace.
🏔️
Hilly Terrain
You conquered 3248ft of elevation gain! Including 2 steep climbs over 5%.
✨
Solid Effort
Nice 4.6mi run! Keep building that base.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Threshold Warrior
🏅Hill Crusher
Performance Trend
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vs Your Average
-76:12
(-23.8%)
📊Performance Over Time
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59%
38%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
73-88 bpm0.0%
Z2
Light0:00
88-102 bpm0.0%
Z3
Moderate6:19
102-117 bpm2.6%
Z4
Hard145:25
117-131 bpm59.5%
Z5
Maximum92:46
131-161 bpm37.9%
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ℹ️
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
38:33
38:31
/km
⤴+21.8%+218mSteep Climb
2
1.0 km
37:26
37:24
/km
⤴+26.0%+260mSteep Climb
3
1.0 km
34:07
34:06
/km
⤴+17.6%+176mSteep Climb
4
1.0 km
50:53
50:51 ↓
/km
⤴+23.9%+239mSteep Climb
5
1.0 km
21:46
21:44 ↑
/km
⤵-25.9%-259mSteep Descent
6
1.0 km
23:21
23:20
/km
⤵-27.1%-271mSteep Descent
7
1.0 km
29:30
29:29
/km
⤵-27.6%-276mSteep Descent
8
0.4 km
8:49
20:16
/km
⤵-23.1%-101mSteep Descent
Partial split
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↓Slowest split
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