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Distance
7.63km
Duration
2:30hrs:min
Avg. Speed
3.0km/h
Elevation Gained
152m
Photos
0taken during workout
Key Insights
📉
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
🔥
Threshold Training
Strong effort with 53% in Zone 4. This improves your lactate threshold and race pace.
✨
Solid Effort
Nice 4.7mi run! Keep building that base.
🏆 Achievements Unlocked
🏅Threshold Warrior
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Performance Trend
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vs Your Average
+0:00
(%)
📊Performance Over Time
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46%
53%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
61-73 bpm0.0%
Z2
Light0:00
73-85 bpm0.0%
Z3
Moderate29:09
85-98 bpm45.8%
Z4
Hard33:31
98-110 bpm52.6%
Z5
Maximum1:01
110-134 bpm1.6%
📍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
7:14
7:13
/km
⤴+5.5%+55mSteep Climb
2
1.0 km
4:52
4:51 ↑
/km
→+0.2%+2mFlat
3
1.0 km
13:36
13:34
/km
4
1.0 km
7:36
7:35
/km
→+0.7%+7mFlat
5
1.0 km
5:56
5:55
/km
→+0.2%+2mFlat
6
2.0 km
94:26
46:37 ↓
/km
↘-3.2%-66mDownhill
7
0.6 km
16:53
27:39
/km
⤴+7.3%+45mSteep Climb
Partial split
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↓Slowest split
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