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Distance
15.24km
Duration
0:46hrs:min
Avg. Speed
19.5km/h
Elevation Gained
150m
Photos
0taken during workout
Key Insights
đ¯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
âĄ
High Intensity
You pushed hard with 88% in Zone 5. Great for VO2 max improvements!
đ
Long Distance Run
You covered 15.2km! Great endurance building.
đ Achievements Unlocked
đ
Negative Splits Master
đ
Maximum Effort
đ
Distance Runner
đĄ Recommendations
đĄ
Make sure to follow with easy recovery days.
Your Rank
#48 of 64
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
-5:49
(-11.1%)
đPerformance Over Time
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This workout
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Previous Attempts
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+61 more attempts on this route
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12%
88%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
57-68 bpm0.0%
Z2
Light0:00
68-80 bpm0.0%
Z3
Moderate0:00
80-91 bpm0.0%
Z4
Hard5:44
91-103 bpm12.2%
Z5
Maximum41:11
103-125 bpm87.8%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
5:16
5:15 â
/km
â+0.1%+1mFlat
2
1.0 km
3:20
3:19
/km
â+1.8%+18mFlat
3
1.0 km
2:54
2:52
/km
â-0.8%-8mFlat
4
1.0 km
2:38
2:37
/km
â+0.8%+8mFlat
5
1.0 km
3:25
3:24
/km
â+2.0%+20mUphill
6
1.0 km
2:26
2:25
/km
â-0.9%-9mFlat
7
1.0 km
2:16
2:15
/km
â-0.3%-4mFlat
8
1.0 km
3:17
3:16
/km
â+1.2%+12mFlat
9
1.0 km
2:32
2:31
/km
â-0.4%-4mFlat
10
1.0 km
2:30
2:29
/km
11
1.0 km
3:11
3:10
/km
â+2.2%+22mUphill
12
1.0 km
2:10
2:09 â
/km
â-1.0%-10mFlat
13
1.0 km
2:54
2:53
/km
â+0.3%+3mFlat
14
1.0 km
2:29
2:28
/km
â+0.8%+8mFlat
15
1.0 km
3:01
3:00
/km
â+1.9%+19mFlat
16
0.2 km
2:31
12:20
/km
â-1.8%-4mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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