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Distance
15.76km
Duration
1:43hrs:min
Avg. Speed
9.2km/h
Elevation Gained
107m
Photos
1taken during workout
Key Insights
đ
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
đĨ
Threshold Training
Strong effort with 62% in Zone 4. This improves your lactate threshold and race pace.
đ
Long Distance Run
You covered 15.8km! Great endurance building.
đ Achievements Unlocked
đ
Threshold Warrior
đ
Distance Runner
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Your Rank
#4 of 4
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+56:17
(120.1%)
đPerformance Over Time
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This workout
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Previous Attempts
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22%
62%
16%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
61-73 bpm0.0%
Z2
Light0:00
73-85 bpm0.0%
Z3
Moderate17:50
85-97 bpm21.9%
Z4
Hard50:02
97-109 bpm61.6%
Z5
Maximum13:23
109-133 bpm16.5%
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
8:33
8:32
/km
â-0.3%-3mFlat
2
1.0 km
3:42
3:41
/km
â-0.3%-3mFlat
3
1.0 km
5:41
5:40
/km
â-4.3%-43mDownhill
4
1.0 km
3:57
3:56
/km
5
1.0 km
3:30
3:29 â
/km
6
1.0 km
5:29
5:28
/km
7
1.0 km
4:01
4:00
/km
8
1.0 km
5:52
5:51
/km
â-0.2%-2mFlat
9
1.0 km
4:09
4:08
/km
10
1.0 km
4:45
4:44
/km
11
1.0 km
3:53
3:52
/km
12
1.0 km
23:53
23:51 â
/km
13
1.0 km
4:04
4:03
/km
â+1.9%+20mFlat
14
1.0 km
4:52
4:50
/km
â+2.6%+26mUphill
15
1.0 km
13:52
13:50
/km
â+0.7%+7mFlat
16
0.7 km
2:57
3:59
/km
â-0.2%-2mFlat
Partial split
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âSlowest split
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1
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