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Distance
9km
Duration
5:20hrs:min
Avg. Speed
1.7km/h
Elevation Gained
1080m
Photos
16taken during workout
Key Insights
🎯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
⚡
High Intensity
You pushed hard with 58% in Zone 5. Great for VO2 max improvements!
🏔️
Hilly Terrain
You conquered 3543ft of elevation gain! Including 2 steep climbs over 5%.
✨
Solid Effort
Nice 5.6mi run! Keep building that base.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Maximum Effort
🏅Hill Crusher
💡 Recommendations
💡
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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39%
58%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
70-84 bpm0.0%
Z2
Light0:00
84-98 bpm0.0%
Z3
Moderate9:57
98-112 bpm3.1%
Z4
Hard124:32
112-126 bpm38.8%
Z5
Maximum186:13
126-154 bpm58.1%
📍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
38:18
38:17
/km
⤴+24.0%+240mSteep Climb
2
1.0 km
36:38
36:37
/km
⤴+25.5%+255mSteep Climb
3
1.0 km
32:46
32:45
/km
⤴+17.3%+173mSteep Climb
4
1.0 km
48:47
48:44
/km
⤴+26.2%+262mSteep Climb
5
1.0 km
53:29
53:27 ↓
/km
⤵-27.1%-271mSteep Descent
6
1.0 km
30:04
30:03
/km
⤵-23.0%-230mSteep Descent
7
1.0 km
25:38
25:37
/km
⤵-6.9%-69mSteep Descent
8
1.0 km
23:06
23:05 ↑
/km
⤵-13.6%-136mSteep Descent
9
1.0 km
30:42
30:40
/km
⤵-22.7%-227mSteep Descent
10
0.0 km
1:09
28:45
/km
→-1.8%-1mFlat
Partial split
↑Fastest split
↓Slowest split
📍Click a split to highlight on map
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