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Distance
14.91km
Duration
0:45hrs:min
Avg. Speed
19.9km/h
Elevation Gained
160m
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 100% in Zone 5. Great for VO2 max improvements!
đ
Great Distance
You covered 9.3mi! Building solid endurance.
đ Achievements Unlocked
đ
Negative Splits Master
đ
Maximum Effort
đĄ Recommendations
đĄ
Make sure to follow with easy recovery days.
Your Rank
#36 of 55
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
-10:07
(-18.3%)
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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100%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
62-74 bpm0.0%
Z2
Light0:00
74-86 bpm0.0%
Z3
Moderate0:00
86-98 bpm0.0%
Z4
Hard0:00
98-111 bpm0.0%
Z5
Maximum45:08
111-135 bpm100.0%
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
3:36
3:35 â
/km
â+0.8%+8mFlat
2
1.0 km
3:07
3:06
/km
â+1.4%+14mFlat
3
1.0 km
2:55
2:54
/km
â-0.3%-3mFlat
4
1.0 km
3:10
3:09
/km
â+0.5%+5mFlat
5
1.0 km
3:29
3:28
/km
â+1.7%+17mFlat
6
1.0 km
2:29
2:28
/km
â-0.4%-4mFlat
7
1.0 km
2:11
2:10 â
/km
â-0.5%-5mFlat
8
1.0 km
2:48
2:47
/km
â+1.1%+11mFlat
9
1.0 km
2:40
2:39
/km
â-0.1%-1mFlat
10
1.0 km
2:43
2:42
/km
â+0.5%+5mFlat
11
1.0 km
3:21
3:20
/km
â+1.3%+13mFlat
12
1.0 km
2:38
2:37
/km
â-0.2%-2mFlat
13
1.0 km
2:33
2:32
/km
â-0.1%-1mFlat
14
1.0 km
2:51
2:50
/km
â+0.4%+4mFlat
15
0.9 km
4:32
5:08
/km
â+1.9%+17mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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