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Distance
7.21km
Duration
7:56hrs:min
Avg. Speed
0.9km/h
Elevation Gained
143m
Photos
2taken during workout
Key Insights
🎯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
🔥
Threshold Training
Strong effort with 65% in Zone 4. This improves your lactate threshold and race pace.
✨
Solid Effort
Nice 4.5mi run! Keep building that base.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Threshold Warrior
Your Rank
#4 of 4
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+275:09
(137.0%)
📊Performance Over Time
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This workout
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Previous Attempts
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+3 more attempts on this route
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9%
65%
25%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
57-68 bpm0.0%
Z2
Light0:00
68-80 bpm0.0%
Z3
Moderate3:34
80-91 bpm9.1%
Z4
Hard25:43
91-103 bpm65.5%
Z5
Maximum9:59
103-125 bpm25.4%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.1 km
230:27
204:19 ↓
/km
→-0.2%-3mFlat
2
1.0 km
3:48
3:47
/km
→-0.9%-9mFlat
3
1.0 km
22:22
22:17
/km
→-0.9%-9mFlat
4
1.0 km
3:58
3:55
/km
→-1.7%-17mFlat
5
1.0 km
3:17
3:15 ↑
/km
↘-2.4%-25mDownhill
6
1.0 km
202:34
202:27
/km
↘-3.8%-38mDownhill
7
1.0 km
8:03
8:02
/km
↗+4.4%+45mUphill
8
0.1 km
1:35
31:31
/km
⤵-22.8%-11mSteep Descent
Partial split
↑Fastest split
↓Slowest split
📍Click a split to highlight on map
1
2
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