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Distance
14.98km
Duration
0:40hrs:min
Avg. Speed
22.0km/h
Elevation Gained
153m
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 72% 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
#13 of 45
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
-17:05
(-29.4%)
đPerformance Over Time
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Previous Attempts
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+52 more attempts on this route
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28%
72%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
63-75 bpm0.0%
Z2
Light0:00
75-88 bpm0.0%
Z3
Moderate0:00
88-100 bpm0.0%
Z4
Hard11:17
100-113 bpm27.5%
Z5
Maximum29:44
113-138 bpm72.5%
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
3:07
3:06
/km
â+0.6%+6mFlat
2
1.0 km
3:20
3:19
/km
â+1.3%+13mFlat
3
1.0 km
2:15
2:14
/km
â-0.3%-3mFlat
4
1.0 km
2:48
2:47
/km
â+0.7%+7mFlat
5
1.0 km
3:18
3:17
/km
â+1.7%+17mFlat
6
1.0 km
2:31
2:30
/km
â-0.4%-4mFlat
7
1.0 km
1:58
1:57
/km
â-0.4%-4mFlat
8
1.0 km
2:31
2:30
/km
â+1.1%+11mFlat
9
1.0 km
2:33
2:32
/km
10
1.0 km
2:46
2:45
/km
â+0.4%+4mFlat
11
1.0 km
2:57
2:56
/km
â+1.5%+15mFlat
12
1.0 km
1:56
1:55 â
/km
â-0.4%-4mFlat
13
1.0 km
2:12
2:11
/km
14
1.0 km
2:13
2:12
/km
â+0.3%+3mFlat
15
1.0 km
4:31
4:45 â
/km
â+1.4%+14mFlat
âFastest split
âSlowest split
đClick a split to highlight on map
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