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Distance
16.33km
Duration
0:50hrs:min
Avg. Speed
19.2km/h
Elevation Gained
161m
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 90% in Zone 5. Great for VO2 max improvements!
đ
Long Distance Run
You covered 16.3km! 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
#22 of 27
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
-2:47
(-5.2%)
đPerformance Over Time
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This workout
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Previous Attempts
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10%
90%
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
Hard5:18
98-111 bpm10.4%
Z5
Maximum45:45
111-135 bpm89.6%
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
5:42
5:41 â
/km
â+0.5%+5mFlat
2
1.0 km
3:24
3:22
/km
â+1.5%+15mFlat
3
1.0 km
3:57
3:56
/km
â-0.3%-3mFlat
4
1.0 km
2:26
2:25
/km
â+0.6%+6mFlat
5
1.0 km
2:58
2:57
/km
â+1.7%+17mFlat
6
1.0 km
2:07
2:06
/km
â-0.5%-5mFlat
7
1.0 km
2:11
2:10
/km
â-0.4%-4mFlat
8
1.0 km
3:22
3:21
/km
â+1.2%+12mFlat
9
1.0 km
2:15
2:14
/km
â-0.1%-1mFlat
10
1.0 km
3:22
3:21
/km
â+0.4%+4mFlat
11
1.0 km
2:42
2:40
/km
â+1.5%+16mFlat
12
1.0 km
2:00
1:59 â
/km
â-0.4%-4mFlat
13
1.0 km
2:56
2:55
/km
â+0.2%+2mFlat
14
1.0 km
2:49
2:48
/km
â+0.8%+8mFlat
15
1.0 km
3:31
3:29
/km
â+1.0%+10mFlat
16
1.0 km
2:54
2:53
/km
â+0.2%+2mFlat
17
0.3 km
2:22
8:29
/km
â-1.7%-5mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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