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Distance
11.37km
Duration
2:18hrs:min
Avg. Speed
4.9km/h
Elevation Gained
383m
Photos
0taken 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 45% in Zone 4. This improves your lactate threshold and race pace.
🏞️
Rolling Terrain
Good work on 1257ft of climbing. The varied terrain adds extra challenge.
🌟
Great Distance
You covered 7.1mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Threshold Warrior
Your Rank
#2 of 4
Performance Trend
📈 Improving
You're getting faster on this route! 📈
vs Your Average
-39:52
(-22.4%)
📊Performance Over Time
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This workout
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19%
45%
29%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
79-95 bpm0.0%
Z2
Light9:51
95-111 bpm7.1%
Z3
Moderate26:32
111-126 bpm19.2%
Z4
Hard62:17
126-142 bpm45.1%
Z5
Maximum39:28
142-174 bpm28.6%
📍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
6:20
6:18 ↑
/km
↘-2.0%-20mDownhill
2
1.0 km
14:14
14:13
/km
→+2.0%+20mFlat
3
1.0 km
15:00
14:59
/km
⤴+6.4%+64mSteep Climb
4
1.0 km
21:51
21:50 ↓
/km
→+0.1%+1mFlat
5
1.0 km
10:42
10:40
/km
↘-2.9%-30mDownhill
6
1.0 km
12:05
12:01
/km
↘-3.0%-30mDownhill
7
1.0 km
6:42
6:41
/km
→-1.9%-20mFlat
8
1.0 km
12:25
12:23
/km
→+1.8%+18mFlat
9
1.0 km
8:11
8:10
/km
→+1.6%+16mFlat
10
1.0 km
16:54
16:53
/km
→+0.9%+9mFlat
11
1.0 km
10:46
10:43
/km
↘-2.1%-22mDownhill
12
0.4 km
2:53
7:50
/km
→-1.4%-5mFlat
Partial split
↑Fastest split
↓Slowest split
📍Click a split to highlight on map
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