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Distance
15.41km
Duration
1:12hrs:min
Avg. Speed
12.8km/h
Elevation Gained
74m
Photos
0taken during workout
Key Insights
đ
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
đĨ
Threshold Training
Strong effort with 41% in Zone 4. This improves your lactate threshold and race pace.
đ
Long Distance Run
You covered 15.4km! Great endurance building.
đ Achievements Unlocked
đ
Threshold Warrior
đ
Distance Runner
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Your Rank
#36 of 44
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+14:48
(25.7%)
đPerformance Over Time
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Previous Attempts
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+53 more attempts on this route
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22%
41%
37%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
61-73 bpm0.0%
Z2
Light0:00
73-85 bpm0.0%
Z3
Moderate10:16
85-98 bpm22.2%
Z4
Hard18:52
98-110 bpm40.8%
Z5
Maximum17:06
110-134 bpm37.0%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
2:27
2:25
/km
â-1.6%-16mFlat
2
1.0 km
2:02
2:01
/km
â-0.4%-4mFlat
3
1.0 km
1:50
1:49 â
/km
4
1.0 km
2:08
2:07
/km
â+0.4%+4mFlat
5
1.0 km
1:57
1:56
/km
â-1.8%-18mFlat
6
1.0 km
2:32
2:31
/km
â-0.4%-4mFlat
7
1.0 km
3:06
3:05
/km
8
1.0 km
2:57
2:56
/km
â-1.0%-10mFlat
9
1.0 km
3:01
3:00
/km
â+0.3%+3mFlat
10
1.0 km
34:15
34:01 â
/km
â+0.7%+7mFlat
11
1.0 km
3:07
3:06
/km
â-0.8%-8mFlat
12
1.0 km
2:15
2:14
/km
â-1.7%-17mFlat
13
1.0 km
2:50
2:49
/km
â+0.4%+4mFlat
14
1.0 km
2:58
2:56
/km
â-0.5%-5mFlat
15
1.0 km
3:06
3:05
/km
â-0.9%-9mFlat
16
0.4 km
1:50
5:07
/km
â-0.5%-2mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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