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Distance
20.45km
Duration
2:48hrs:min
Avg. Speed
7.3km/h
Elevation Gained
546m
Photos
2taken 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 70% in Zone 5. Great for VO2 max improvements!
đī¸
Rolling Terrain
Good work on 1791ft of climbing. The varied terrain adds extra challenge.
đ
Long Distance Run
You covered 20.5km! Great endurance building.
đ Achievements Unlocked
đ
Negative Splits Master
đ
Maximum Effort
đ
Distance Runner
đĄ Recommendations
đĄ
Make sure to follow with easy recovery days.
Your Rank
#3 of 3
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+16:35
(10.9%)
đPerformance Over Time
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Previous Attempts
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+2 more attempts on this route
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30%
70%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
72-86 bpm0.0%
Z2
Light0:00
86-101 bpm0.0%
Z3
Moderate0:00
101-115 bpm0.0%
Z4
Hard50:38
115-130 bpm30.0%
Z5
Maximum118:14
130-158 bpm70.0%
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
7:08
7:07
/km
â+0.6%+6mFlat
2
1.0 km
11:10
11:09
/km
â+0.6%+6mFlat
3
1.0 km
6:44
6:42
/km
â+1.2%+12mFlat
4
1.0 km
8:50
8:49
/km
â+1.1%+11mFlat
5
1.0 km
8:56
8:55
/km
â+4.7%+47mUphill
6
1.0 km
11:44
11:43 â
/km
â-2.1%-21mDownhill
7
1.0 km
6:57
6:56
/km
â+2.3%+23mUphill
8
1.0 km
10:46
10:45
/km
â+2.4%+24mUphill
9
1.0 km
10:17
10:16
/km
â-4.3%-43mDownhill
10
1.0 km
9:23
9:22
/km
â+1.5%+15mFlat
11
1.0 km
10:32
10:31
/km
â+3.7%+37mUphill
12
1.0 km
8:48
8:45
/km
â-1.7%-17mFlat
13
1.0 km
3:40
3:39 â
/km
â-3.0%-31mDownhill
14
1.0 km
10:05
10:04
/km
â+3.9%+39mUphill
15
1.0 km
8:18
8:17
/km
16
1.0 km
5:36
5:35
/km
â-4.7%-47mDownhill
17
1.0 km
6:47
6:46
/km
â-5.0%-50mDownhill
18
1.0 km
6:53
6:52
/km
â+1.0%+10mFlat
19
1.0 km
6:15
6:13
/km
â-0.5%-5mFlat
20
1.0 km
6:36
6:35
/km
â-0.6%-6mFlat
21
0.4 km
3:22
7:44
/km
â-1.4%-6mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
1
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