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Distance
9.68km
Duration
3:04hrs:min
Avg. Speed
3.2km/h
Elevation Gained
506m
Photos
1taken 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 35% in Zone 5. Great for VO2 max improvements!
🏞️
Rolling Terrain
Good work on 1660ft of climbing. The varied terrain adds extra challenge.
✨
Solid Effort
Nice 6.0mi 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.
Performance Trend
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vs Your Average
+0:00
(%)
📊Performance Over Time
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This workout
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Previous Attempts
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33%
26%
35%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
75-90 bpm0.0%
Z2
Light10:11
90-105 bpm5.5%
Z3
Moderate60:17
105-120 bpm32.7%
Z4
Hard48:19
120-135 bpm26.2%
Z5
Maximum65:19
135-165 bpm35.5%
📍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
7:05
7:03
/km
→-0.6%-6mFlat
2
1.0 km
17:13
17:10
/km
→-1.5%-15mFlat
3
1.0 km
5:14
5:13 ↑
/km
→+2.0%+20mFlat
4
1.0 km
17:49
17:45
/km
↗+4.5%+45mUphill
5
1.0 km
30:26
30:25
/km
→+0.1%+1mFlat
6
1.0 km
13:47
13:45
/km
→+0.5%+5mFlat
7
1.0 km
58:39
58:37 ↓
/km
→-1.8%-18mFlat
8
1.0 km
22:46
22:42
/km
⤵-5.4%-54mSteep Descent
9
1.0 km
6:59
6:58
/km
↗+4.2%+42mUphill
10
0.7 km
4:03
5:43
/km
↘-2.5%-17mDownhill
Partial split
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↓Slowest split
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1
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