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Wednesday, November 13, 2024·1:07 PM
Running
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Performance
Workout Stats
Distance
5.23 km
Duration
0:35 hrs:min
Avg. Speed
8.8 km/h
Avg. Pace
6:48 /km
Elevation Gained
75 m
Calories
371 cal
Heart rate
145 bpm avg
Max 151 bpm
Photos
1 taken during workout
Key Insights
📉
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
⚡
High Intensity
You pushed hard with 100% in Zone 5. Great for VO2 max improvements!
✨
Solid Effort
Nice 3.2mi run! Keep building that base.
🏆 Achievements Unlocked
🏅Maximum Effort
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
💡
Make sure to follow with easy recovery days.
Your Rank
#3 of 5
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+0:27
(1.3%)
📊Performance Over Time
Past workouts
This workout
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Previous Attempts
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+8 more attempts on this route
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100%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
76-91 bpm0.0%
Z2
Light0:00
91-106 bpm0.0%
Z3
Moderate0:00
106-121 bpm0.0%
Z4
Hard0:00
121-136 bpm0.0%
Z5
Maximum35:41
136-166 bpm100.0%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
5:48
5:47 ↑
/km
→-0.2%-2mFlat
2
1.0 km
7:16
7:15
/km
→+0.4%+4mFlat
3
1.0 km
7:31
7:30 ↓
/km
→-0.8%-8mFlat
4
1.0 km
7:01
7:00
/km
5
1.0 km
6:38
6:37
/km
→+0.3%+3mFlat
6
0.2 km
1:22
6:10
/km
→+1.8%+4mFlat
Partial split
↑Fastest split
↓Slowest split
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1