Good exercise with my friends
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Distance
5.4km
Duration
1:08hrs:min
Avg. Speed
4.7km/h
Elevation Gained
118m
Photos
10taken during workout
Key Insights
đ
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
âĄ
High Intensity
You pushed hard with 35% in Zone 5. Great for VO2 max improvements!
â¨
Solid Effort
Nice 3.4mi run! Keep building that base.
đ Achievements Unlocked
đ
Maximum Effort
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
đĄ
Make sure to follow with easy recovery days.
Your Rank
#8 of 22
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
-27:52
(-29.0%)
đPerformance Over Time
Past workouts
This workout
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Previous Attempts
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+16 more attempts on this route
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8%
19%
38%
35%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light7s
85-101 bpm0.2%
Z2
Light5:44
101-118 bpm8.4%
Z3
Moderate12:48
118-135 bpm18.7%
Z4
Hard26:08
135-152 bpm38.2%
Z5
Maximum23:41
152-186 bpm34.6%
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
11:48
11:47
/km
â-1.3%-13mFlat
2
1.0 km
12:50
12:49
/km
â-1.1%-11mFlat
3
1.0 km
12:32
12:31
/km
â+0.8%+8mFlat
4
1.0 km
9:10
9:09 â
/km
â-2.1%-21mDownhill
5
1.0 km
17:03
17:01 â
/km
â+3.6%+36mUphill
6
0.4 km
5:00
12:15
/km
â+0.8%+3mFlat
Partial split
âFastest split
âSlowest split
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