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Distance
9.19km
Duration
2:05hrs:min
Avg. Speed
4.4km/h
Elevation Gained
183m
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 54% in Zone 5. Great for VO2 max improvements!
â¨
Solid Effort
Nice 5.7mi run! Keep building that base.
đ Achievements Unlocked
đ
Negative Splits Master
đ
Maximum Effort
đĄ Recommendations
đĄ
Make sure to follow with easy recovery days.
Your Rank
#14 of 16
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+35:57
(40.3%)
đPerformance Over Time
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This workout
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Previous Attempts
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+21 more attempts on this route
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16%
30%
54%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
74-89 bpm0.0%
Z2
Light0:00
89-104 bpm0.0%
Z3
Moderate11:25
104-118 bpm15.7%
Z4
Hard21:47
118-133 bpm29.9%
Z5
Maximum39:37
133-163 bpm54.4%
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
10:16
10:15
/km
â-1.4%-14mFlat
2
1.0 km
9:56
9:55
/km
â-0.7%-7mFlat
3
2.5 km
58:47
23:42 â
/km
â+0.9%+22mFlat
4
1.0 km
9:23
9:22
/km
â+1.8%+18mFlat
5
1.0 km
8:37
8:36
/km
â-1.1%-11mFlat
6
1.0 km
7:09
7:08 â
/km
â-3.6%-36mDownhill
7
1.0 km
11:27
11:26
/km
â+4.7%+47mUphill
8
0.7 km
9:34
13:30
/km
â+1.1%+8mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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