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Team Orange Red
Lloyd Williams
+ 5 x 8sec hill sprint (forgot to do this)
Week Training Focus: BUILD WEEK 4
Week Improvement:
1. increase millage
2. Zone 2 training
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Workout Type: EASY
Intent: stay in Zone 2
Weather: rain
Focus: cadence, breathing
left inner theigh and right foot.
Week Training Focus: BUILD WEEK 4
Week Improvement:
1. increase millage
2. Zone 2 training
---
Workout Type: EASY
Intent: stay in Zone 2
Weather: rain
Focus: cadence, breathing
left inner theigh and right foot.
Notable (as of the date of this run)
Nothing notable
Fastest 5 mile runs
- 10:54/mi145bpm13/05/13
- 11:15/mi144bpm13/04/26
- 11:36/mi143bpm13/06/18
- 12:13/mi140bpm13/05/28
- 12:16/mi148bpm13/04/25
- 12:58/mi134bpm13/04/27
- 13:06/mi126bpm13/06/23
- 14:13/mi134bpm13/04/12
- 14:17/mi130bpm13/04/15
- 14:39/mi131bpm13/04/01
Last 30 days
Last 90 days
Last 180 days
When
Monday
Apr 1
Apr 1
36 °F
84% rh
20 °F
Apr 1
Monday
Total distance
5.17miles
Elapsed time
1:15:45
Average pace
14:39minutes per mile
Trailing 90 day SPI comparison
Performance index
253
Estimated finish
4:22:00
5k
pace variability
8%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
4.10mph
Calories
955
Food equivalent
3 pitas & a ton of hummus
Average heart rate
131bpm
103 - 157bpm
Average cadence
89spm
52 - 93spm