Distance
11.54mi
Duration
4:27hrs:min
Avg. Speed
2.6mph
Elevation Gained
7579ft
Photos
5taken during workout
Key Insights
đ¯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
đĨ
Threshold Training
Strong effort with 40% in Zone 4. This improves your lactate threshold and race pace.
đī¸
Mountain Terrain
You conquered 7579ft of elevation gain! Including 6 steep climbs over 5%.
đ
Long Distance Run
You covered 18.6km! Great endurance building.
đ Achievements Unlocked
đ
Negative Splits Master
đ
Threshold Warrior
đ
Mountain Goat
đ
Distance Runner
đĄ Recommendations
đĄ
Consider hill-specific training to improve climbing efficiency.
17%
40%
37%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
75-90 bpm0.0%
Z2
Light10:39
90-105 bpm5.7%
Z3
Moderate32:20
105-120 bpm17.4%
Z4
Hard74:12
120-135 bpm40.0%
Z5
Maximum68:09
135-165 bpm36.8%
âšī¸
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
5:49
5:48
/km
â+2.9%+29mUphill
2
1.0 km
18:36
18:32
/km
â+2.6%+26mUphill
3
1.0 km
7:02
7:01
/km
⤴+6.7%+67mSteep Climb
4
1.0 km
8:35
8:33
/km
â+2.5%+25mUphill
5
1.0 km
88:22
88:19 â
/km
⤴+5.9%+59mSteep Climb
6
1.0 km
13:27
13:26
/km
⤴+12.0%+120mSteep Climb
7
1.0 km
20:51
20:50
/km
⤴+13.3%+133mSteep Climb
8
1.0 km
18:14
18:13
/km
⤴+13.1%+131mSteep Climb
9
1.0 km
9:53
9:52
/km
â+4.8%+48mUphill
10
1.0 km
7:41
7:40
/km
⤴+6.9%+69mSteep Climb
11
1.0 km
8:31
8:30
/km
â+4.4%+44mUphill
12
1.0 km
7:26
7:25
/km
â-0.3%-3mFlat
13
1.0 km
6:55
6:54
/km
â-2.0%-21mDownhill
14
1.0 km
5:31
5:30 â
/km
â+2.1%+21mUphill
15
1.0 km
7:46
7:45
/km
⤴+6.5%+65mSteep Climb
16
1.0 km
5:53
5:52
/km
â+2.9%+29mUphill
17
1.0 km
9:51
9:50
/km
⤴+7.0%+70mSteep Climb
18
1.0 km
11:32
11:31
/km
⤴+6.9%+69mSteep Climb
19
0.6 km
5:37
10:02
/km
⤴+6.5%+36mSteep Climb
Partial split
âFastest split
âSlowest split
1
2
3
4
5
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