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Distance
11.43km
Duration
1:54hrs:min
Avg. Speed
6.0km/h
Elevation Gained
320m
Photos
4taken during workout
Key Insights
🎯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
⚡
High Intensity
You pushed hard with 100% in Zone 5. Great for VO2 max improvements!
🌟
Great Distance
You covered 7.1mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Maximum Effort
💡 Recommendations
💡
Make sure to follow with easy recovery days.
Your Rank
#3 of 5
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+8:30
(8.0%)
📊Performance Over Time
Past workouts
This workout
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Previous Attempts
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+6 more attempts on this route
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100%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
65-78 bpm0.0%
Z2
Light0:00
78-91 bpm0.0%
Z3
Moderate0:00
91-104 bpm0.0%
Z4
Hard0:00
104-117 bpm0.0%
Z5
Maximum114:48
117-143 bpm100.0%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
9:16
9:15
/km
⤴+7.1%+71mSteep Climb
2
1.0 km
7:50
7:49
/km
↗+4.0%+40mUphill
3
1.0 km
15:06
15:05
/km
→-0.2%-2mFlat
4
1.0 km
24:01
23:57 ↓
/km
5
1.0 km
5:52
5:51
/km
→+0.5%+5mFlat
6
1.0 km
8:54
8:52
/km
→-1.0%-10mFlat
7
1.0 km
7:08
7:07
/km
→-2.0%-20mFlat
8
1.0 km
14:08
14:05
/km
↘-2.4%-24mDownhill
9
1.0 km
7:38
7:37
/km
↗+2.3%+23mUphill
10
1.0 km
7:20
7:19
/km
↗+2.6%+26mUphill
11
1.0 km
5:35
5:34 ↑
/km
⤵-6.8%-69mSteep Descent
12
0.4 km
1:55
4:38
/km
⤵-8.7%-36mSteep Descent
Partial split
↑Fastest split
↓Slowest split
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1
2
3
4
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