4.5mi Easy Run

Over and Unders 1km

Zwift - 30-20-10-GO! [Lite] on Roule Ma Poule in France

Zwift - Jon's Mix on Knickerbocker in New York

3.25mi Easy Run

Marathon Plan (Week 4/17)

0.75mi warm up at a conversational pace (no faster than 10:05/mi)

0.62mi at 9:05/mi
0.62mi at 8:35/mi, 90s walking rest

0.75mi cool down at a conversational pace (or slower!)

◼ Running Summary ◼
📊 RP 234, Int 0.92, Vol 38
✨ Recovery time 10 hour

◼ Peak Paces (GAP) ◼
⚡ 100m  4:7 /km, 329w 
⚡ 400m  5:2 /km, 261w 
⚡ 1km  5:23 /km, 249w 
⚡ 2km  5:28 /km, 246w 
⚡ 3km  5:39 /km, 240w 
⚡ 4km  5:55 /km, 231w 

◼ Pace Zone (GAP) ◼
⚪ 1zone 4%
🔵 2zone 5%
🟢 3zone 33%
🟡 4zone 53%
🟠 5zone 3%
🔴 6zone 1%
⭕ 7zone 0%

◼ Heartrate Zone ◼
🤍 1zone 23%
💙 2zone 74%
💚 3zone 3%
💛 4zone 0%
🧡 5zone 0%




--- Insights by Riduck ---
Running analysis test — please refer to the Riduck Club notice.


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N. Fernandez

Over and Unders 1km

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4.5mi Easy Run

Over and Unders 1km

Zwift - 30-20-10-GO! [Lite] on Roule Ma Poule in France

Zwift - Jon's Mix on Knickerbocker in New York

3.25mi Easy Run

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