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Distance
15.31km
Duration
2:40hrs:min
Avg. Speed
5.7km/h
Elevation Gained
67m
Photos
0taken during workout
Key Insights
đ
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
đĨ
Threshold Training
Strong effort with 80% in Zone 4. This improves your lactate threshold and race pace.
đ
Long Distance Run
You covered 15.3km! Great endurance building.
đ Achievements Unlocked
đ
Threshold Warrior
đ
Distance Runner
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Your Rank
#62 of 63
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+106:27
(197.2%)
đPerformance Over Time
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This workout
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Previous Attempts
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+57 more attempts on this route
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80%
20%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
65-77 bpm0.0%
Z2
Light0:00
77-90 bpm0.0%
Z3
Moderate0:00
90-103 bpm0.0%
Z4
Hard41:20
103-116 bpm79.7%
Z5
Maximum10:31
116-142 bpm20.3%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
2:32
2:31
/km
â-1.5%-15mFlat
2
1.0 km
2:06
2:04
/km
â-0.5%-5mFlat
3
1.0 km
2:54
2:52
/km
â+0.1%+1mFlat
4
1.0 km
2:23
2:22
/km
â+0.4%+4mFlat
5
1.0 km
1:48
1:47 â
/km
â-1.7%-17mFlat
6
1.0 km
3:13
3:12
/km
â-0.5%-5mFlat
7
1.0 km
3:06
3:05
/km
8
1.0 km
2:39
2:38
/km
â-1.0%-10mFlat
9
1.0 km
3:23
3:22
/km
â+0.3%+3mFlat
10
1.0 km
113:59
113:21 â
/km
â+0.6%+6mFlat
11
1.0 km
2:53
2:52
/km
â-1.3%-13mFlat
12
1.0 km
2:27
2:25
/km
â-1.0%-10mFlat
13
1.0 km
2:35
2:34
/km
â+0.4%+4mFlat
14
1.0 km
3:17
3:16
/km
â-0.9%-9mFlat
15
1.0 km
2:42
2:41
/km
â-0.4%-4mFlat
16
0.3 km
8:30
32:12
/km
â-1.5%-4mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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