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Apr 11, 2023, 5:50 pm

Conshohocken - 4/11/23

Great workout. I tried to follow as close to Kristy's workout as possible.
1/2 mile WU
2 miles Z4
4 (2minutes Z5/1min recovery)
1/2 mile CD

Even though Garmin said my "execution score" was 59%, I don't know how I could have executed any better. Getting into Z4 took a while, and I felt like I was cruising really well. I tried to push a bit, but couldn't go faster.

The Z5 portion was really hard, particularly because I didn't add in a rest period after the Z4 portion. Tok me about 1min to get into Z5 and then I just held on the best I could for the rest of the time.

Overall I'm really happy about tonights run. I ran faster than expected, hit my numbers and somehow... ran my fastest 5k ever. Yikes :-)

Left calf pain a little bit during, but got worse afterwards. Can walk but it's tender and when in pain probably 3-4/10

Great workout. I tried to follow as close to Kristy's workout as possible. 1/2 mile WU 2 miles Z4 4 (2minutes Z5/1min recovery) 1/2 mile CD Even though Garmin said my "execution score" was 59%, I don't know how I could have executed any better. Getting into Z4 took a while, and I felt like I was cruising really well. I tried to push a bit, but couldn't go faster. The Z5 portion was really hard, particularly because I didn't add in a rest period after the Z4 portion. Tok me about 1min to get into Z5 and then I just held on the best I could for the rest of the time. Overall I'm really happy about tonights run. I ran faster than expected, hit my numbers and somehow... ran my fastest 5k ever. Yikes :-) Left calf pain a little bit during, but got worse afterwards. Can walk but it's tender and when in pain probably 3-4/10
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By: rj1st
Started in: Conshohocken, PA, US
Distance: 5.0 mi
Selected: 5.0 mi
Elevation: + 74 / - 60 ft
Moving Time: 00:38:32
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Page Views: 2
Departed: Apr 11, 2023, 5:50 pm
Starts in: Conshohocken, PA, US
Distance: 5.0 mi
Selected distance: 5.0 mi
Elevation: + 74 / - 60 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:00:43
Selection Duration: 3643
Moving Time: 00:38:32
Selection Moving Time: 00:38:32
Stopped Time: 00:22:11
Max Speed: 10.4 mph
Avg Speed: 7.8 mph
Pace: 00:12:08
Moving Pace: 00:07:42
Max Cadence: 95 rpm
Min Cadence: 53 rpm
Avg Cadence: 86 rpm
Max HR: 174 bpm
Min HR: 85 bpm
Avg HR: 148 bpm

Time spent at or above each speed
Average grade at each speed

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