Activities & Analysis
Every activity synced from Strava is analysed automatically. GoAnd.Run extracts heart rate zone distribution, calculates per-kilometre splits, identifies effort level, and makes AI-generated session feedback available on request. The Activities section is your central log of all training and racing.
Activity List & Filters
The Activities page shows all your synced activities, newest first. Click the Filters toggle to narrow your view.
Search
Filter by activity name. Partial matches work: searching "park" will find "Parkrun Saturday" and "Hyde Park Easy".
Type
Filter by activity type as categorised by Strava, such as Run, Ride, Walk, Swim, and so on.
Workout Type
Filter by intent: Easy Run, Long Run, Workout, Race. Strava sets this automatically for some activities, or you can set it manually in Strava.
Date Range
Set a from and to date to focus on a specific training block, race build, or calendar period.
Distance Range
Set minimum and maximum distance in kilometres to isolate session types (for example, 18–25 km to find all your long runs).
Filters are preserved in the URL. You can bookmark or share a filtered view. Click Clear filters to reset to the full list.
Activity Detail Page
Click any activity in the list to open its detail page. This is the main view for understanding what happened in a specific session.
What the detail page shows
Summary stats
Distance, duration, pace, elevation gain, average and maximum heart rate, and calories burned.
Zone distribution chart
A visual breakdown of how much time you spent in each heart rate zone during the activity.
Per-kilometre splits table
Pace, heart rate, and elevation for each kilometre of the activity.
AI session feedback
AI-generated coaching commentary on the session. Available on request (see below).
Marking an activity as a race
On the activity detail page you can mark the activity as a race using the Mark as Race button. This adds it to your race results, making it available for race analysis and training plan context. You can unmark it at any time.
Zone Distribution
Zone distribution tells you the quality of a training session at a glance. It answers the question: was this run actually easy, or were you working harder than intended?
Reading the chart
The chart shows the percentage of total activity time spent in each zone. For an easy run, you want the majority of time in Zones 1 and 2. For an interval session, you want significant time in Zones 4 and 5 with recovery in Zone 1 between reps.
Easy run pattern
80–90% in Zones 1 and 2, minimal time above Zone 3. If you see a lot of Zone 3 on an "easy" run, you are likely running too fast for recovery purposes.
Tempo run pattern
Significant time in Zone 3–4, with warm-up and cool-down time in Zone 2. A prolonged effort sustained in Zone 3 indicates good threshold work.
Race pattern
For a 5 km to 10 km race, expect most time in Zones 4–5. For a half or full marathon, Zones 3–4 with sustained effort throughout.
Zone distribution requires a heart rate monitor. Activities without HR data will not show zone analysis. If you see empty zone charts, check your Strava data includes heart rate for those activities.
Splits
The splits table breaks a run into individual kilometre segments, showing how your pace and heart rate changed throughout the session. This is particularly useful for identifying positive or negative splits in races and for understanding how well you paced a long run.
Columns in the splits table
| Column | What it shows |
|---|---|
| Km | Kilometre number, in sequence from the start of the activity |
| Pace | Average pace for that kilometre in min/km format (e.g. 5:12/km) |
| Avg HR | Average heart rate for that kilometre in bpm |
| Elevation | Net elevation change (+ for climbing, − for descending) during that kilometre |
Positive vs negative splits
A negative split means running the second half faster than the first, generally the gold standard for racing. A positive split means slowing down in the second half, which often indicates going out too fast. For long training runs, an even or slightly positive split is normal due to accumulated fatigue.
AI Session Feedback
Session feedback is AI-generated coaching commentary specific to one activity. It goes beyond the raw numbers to interpret what the data means for your training, and it considers your athlete profile and recent training history when providing context.
Open the activity
Navigate to any activity detail page.
Request feedback
Click the Get AI Feedback button in the coaching section. The request is queued and usually completes within 10–30 seconds.
Read and act on the feedback
The feedback covers what went well, what to watch, and specific suggestions for your next session of the same type.
Feedback uses AI tokens
Each feedback request consumes a small amount of AI tokens. You can track your usage in AI Usage. Once generated, feedback is stored and does not incur additional cost to view again.
Run Comparison
Every time you run a familiar loop (a parkrun, your Tuesday tempo route, the lap around the park), GoAnd.Run can pull up any prior run on the same course and show you, kilometre by kilometre, exactly where you gained or lost time. It's built for the questions you actually ask: was I fitter, or did I just work harder? Where did I lose it? What should I do differently next time?
Starting a comparison
Open an activity
On any activity detail page, click the Compare button near the top of the page. The button only appears when we can detect prior runs by you on the same course.
Pick a prior run
You'll see a grid of every previous run on the same course. Each card shows time, pace, heart rate, and how much faster or slower it was than your current run. Your Course PB is highlighted with a green badge; runs with Limited data are older activities that only have summary numbers, not per-kilometre splits.
Read the comparison
The comparison page opens side-by-side with your current run on the left (amber) and the previous run on the right. Scroll down for the full breakdown.
How same-course matching works
A prior run is considered the same course when it started within about 150 m of your current run, ended within about 200 m of it, and covered a total distance within 5% of it. The 5% tolerance is deliberately generous because GPS drift, watch auto-pause, and early finish-line stops can produce real variance across repeats of an identical parkrun.
If an activity has no GPS coordinates (for example, an older run you entered manually) it cannot be compared, and the Compare button won't appear.
What the comparison page shows
Course PB callout
If your current run is the fastest you've ever done on this course, you get a celebratory banner. Otherwise you see what the PB is and a link to compare against it.
Summary banner
A single line stating how much faster or slower you were overall, plus the biggest gain kilometre, the biggest loss kilometre, and the change in average heart rate.
AI coaching take
On request, the coach reads the comparison and writes you a short, conversational analysis: the story of the race, what the heart rate says about effort, and one tactical suggestion for next time. See below.
Where you gained and lost time
A line chart showing the cumulative time gap across the course. Above the zero line means you were ahead of the other run, below means behind. Great for spotting whether you went out hot and faded, or built into it.
Course overlay map
Both GPS tracks drawn on the same map: your current run in thicker amber, the previous run in slate. Useful for spotting where one watch cut a corner or lost GPS.
Per-kilometre breakdown
A table of every kilometre with pace for both runs, the pace delta, the heart rate delta, and the elevation change. Green rows mean you were faster, red means slower.
The four effort quadrants
Each kilometre in the split table gets a coloured dot that tells you why the pace changed, by looking at pace and heart rate together. This is the single most useful signal in the whole comparison: raw pace doesn't tell you whether improvement was real, but pace and heart rate together do.
Real gain
Faster, at lower or equal heart rate. Genuine fitness improvement.
Worked for it
Faster, but at higher heart rate. You earned the improvement with effort.
Held back
Slower, but at lower heart rate. You had more in the tank on this kilometre.
Hard day
Slower, at higher heart rate. Fatigue, heat, or a bad day at the office.
Getting an AI coaching take
Click Get AI take in the coaching panel to have the AI coach read the comparison and write you a short narrative. It's grounded in the actual numbers (split deltas, heart rate, elevation, days between the runs) and never invents data that isn't there.
You'll get a one-line headline, two or three conversational paragraphs walking you through the race, two to four key observations with specific numbers, and one tactical suggestion for your next attempt on this course. Generated insights are saved, so viewing them again is free.
Missing data? Refresh from Strava.
Older activities imported during your historical sync sometimes only have summary numbers, not per-kilometre splits or streams. When that happens, the comparison page shows a banner at the top offering to pull fresh detail from Strava on demand. Click Refresh from Strava and the comparison page reloads with the full detail once it arrives. If Strava has nothing more to give us for that run, the banner will tell you so and the comparison falls back to the parts of the data it can show.
Quickly switch to another prior run
At the bottom of the comparison page you'll find chips for every other same-course run in your history. Click one to jump straight into a fresh comparison without backtracking to the picker.