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Distance
15.76km
Duration
2:20hrs:min
Avg. Speed
6.7km/h
Elevation Gained
436m
Photos
4taken 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 62% in Zone 5. Great for VO2 max improvements!
đī¸
Rolling Terrain
Good work on 1430ft of climbing. The varied terrain adds extra challenge.
đ
Long Distance Run
You covered 15.8km! Great endurance building.
đ Achievements Unlocked
đ
Maximum Effort
đ
Distance Runner
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
đĄ
Make sure to follow with easy recovery days.
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38%
62%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
64-77 bpm0.0%
Z2
Light0:00
77-90 bpm0.0%
Z3
Moderate0:00
90-102 bpm0.0%
Z4
Hard53:29
102-115 bpm37.9%
Z5
Maximum87:33
115-141 bpm62.1%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
6:46
6:45
/km
â+2.0%+20mFlat
2
1.0 km
5:17
5:16
/km
â-1.1%-11mFlat
3
1.0 km
11:25
11:24
/km
â-0.2%-2mFlat
4
1.0 km
13:29
13:28
/km
â+0.8%+8mFlat
5
1.0 km
6:43
6:42
/km
â+0.3%+3mFlat
6
1.0 km
8:48
8:47
/km
â-0.1%-1mFlat
7
1.0 km
8:27
8:26
/km
â+2.2%+22mUphill
8
1.0 km
17:39
17:37 â
/km
â+1.7%+17mFlat
9
1.0 km
8:00
7:59
/km
â-2.6%-26mDownhill
10
1.0 km
11:05
11:03
/km
â-1.1%-11mFlat
11
1.0 km
11:13
11:12
/km
â+1.2%+12mFlat
12
1.0 km
8:57
8:56
/km
â-0.7%-7mFlat
13
1.0 km
8:26
8:24
/km
â-0.6%-6mFlat
14
1.0 km
4:46
4:45 â
/km
â-1.9%-20mFlat
15
1.0 km
5:17
5:15
/km
â+0.4%+4mFlat
16
0.7 km
4:39
6:14
/km
â-0.3%-2mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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3
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