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Distance
14.9km
Duration
0:40hrs:min
Avg. Speed
21.9km/h
Elevation Gained
155m
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 88% 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
#10 of 26
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
-13:27
(-24.8%)
đPerformance Over Time
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This workout
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Previous Attempts
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+51 more attempts on this route
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12%
88%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
65-77 bpm0.0%
Z2
Light0:00
77-90 bpm0.0%
Z3
Moderate0:00
90-103 bpm0.0%
Z4
Hard5:00
103-116 bpm12.2%
Z5
Maximum35:55
116-142 bpm87.8%
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
4:02
4:01 â
/km
â+0.7%+7mFlat
2
1.0 km
3:36
3:34
/km
â+1.5%+15mFlat
3
1.0 km
2:50
2:49
/km
â-0.4%-4mFlat
4
1.0 km
2:20
2:19
/km
â+0.7%+7mFlat
5
1.0 km
2:48
2:47
/km
â+1.6%+16mFlat
6
1.0 km
1:55
1:54 â
/km
â-0.5%-5mFlat
7
1.0 km
2:12
2:11
/km
â-0.3%-3mFlat
8
1.0 km
2:22
2:21
/km
â+1.2%+12mFlat
9
1.0 km
2:18
2:17
/km
10
1.0 km
2:30
2:29
/km
â+0.3%+3mFlat
11
1.0 km
2:46
2:45
/km
â+1.6%+16mFlat
12
1.0 km
2:13
2:12
/km
â-0.4%-4mFlat
13
1.0 km
3:25
3:24
/km
14
1.0 km
2:10
2:09
/km
â+0.2%+2mFlat
15
0.9 km
3:23
3:53
/km
â+2.0%+17mUphill
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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