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Distance
15.29km
Duration
2:15hrs:min
Avg. Speed
6.8km/h
Elevation Gained
70m
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 60% in Zone 4. This improves your lactate threshold and race pace.
đ
Long Distance Run
You covered 15.3km! 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
#6 of 6
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+98:16
(263.6%)
đPerformance Over Time
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This workout
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Previous Attempts
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+47 more attempts on this route
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8%
60%
32%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
58-69 bpm0.0%
Z2
Light3:55
69-81 bpm8.3%
Z3
Moderate0:00
81-92 bpm0.0%
Z4
Hard28:06
92-104 bpm59.5%
Z5
Maximum15:11
104-127 bpm32.2%
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
2:12
2:11
/km
â-1.8%-18mFlat
2
1.0 km
2:08
2:07
/km
â-0.4%-4mFlat
3
1.0 km
3:01
3:00
/km
â-0.2%-2mFlat
4
1.0 km
2:40
2:39
/km
â+0.6%+6mFlat
5
1.0 km
2:04
2:03 â
/km
â-1.7%-17mFlat
6
1.0 km
2:33
2:32
/km
â-0.5%-5mFlat
7
1.0 km
3:18
3:17
/km
8
1.0 km
2:30
2:29
/km
â-1.0%-10mFlat
9
1.0 km
3:37
3:36
/km
â+0.4%+4mFlat
10
1.0 km
95:56
95:16 â
/km
â+0.6%+6mFlat
11
1.0 km
2:23
2:22
/km
â-1.3%-13mFlat
12
1.0 km
2:20
2:19
/km
â-0.9%-9mFlat
13
1.0 km
3:20
3:18
/km
â+0.3%+3mFlat
14
1.0 km
3:12
3:11
/km
â-0.9%-9mFlat
15
1.0 km
3:14
3:12
/km
â-0.6%-6mFlat
16
0.2 km
1:07
4:39
/km
â+0.1%+0mFlat
Partial split
âFastest split
âSlowest split
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