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Distance
14.74km
Duration
4:46hrs:min
Avg. Speed
3.1km/h
Elevation Gained
503m
Photos
16taken during workout
Key Insights
📉
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
🎨
Mixed Effort
Your heart rate was distributed across multiple zones, typical of varied terrain or fartlek training.
🏞️
Rolling Terrain
Good work on 1650ft of climbing. The varied terrain adds extra challenge.
🌟
Great Distance
You covered 9.2mi! Building solid endurance.
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Your Rank
#7 of 7
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+203:37
(246.3%)
📊Performance Over Time
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This workout
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+1 more attempts on this route
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26%
24%
35%
14%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light42s
78-94 bpm0.4%
Z2
Light43:56
94-109 bpm26.4%
Z3
Moderate40:35
109-125 bpm24.4%
Z4
Hard58:23
125-140 bpm35.1%
Z5
Maximum22:37
140-172 bpm13.6%
📍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
4:07
4:06 ↑
/km
→-1.0%-10mFlat
2
1.0 km
7:51
7:50
/km
↗+3.0%+30mUphill
3
1.0 km
7:01
7:00
/km
↗+3.1%+31mUphill
4
1.0 km
6:56
6:54
/km
→-0.4%-4mFlat
5
1.0 km
8:46
8:45
/km
→+0.7%+7mFlat
6
1.0 km
12:31
12:30
/km
→-1.9%-19mFlat
7
1.0 km
6:32
6:31
/km
→+1.8%+18mFlat
8
1.0 km
6:51
6:50
/km
→+0.3%+3mFlat
9
1.0 km
5:31
5:30
/km
↘-3.5%-35mDownhill
10
1.0 km
9:32
9:31
/km
↘-4.7%-47mDownhill
11
1.0 km
126:25
121:41 ↓
/km
⤵-7.6%-79mSteep Descent
12
1.0 km
10:48
10:47
/km
13
1.0 km
24:16
24:14
/km
⤴+11.3%+113mSteep Climb
14
1.0 km
22:16
22:15
/km
→+1.7%+17mFlat
15
0.7 km
26:54
37:45
/km
↘-2.4%-17mDownhill
Partial split
↑Fastest split
↓Slowest split
📍Click a split to highlight on map
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