Zwift - Pure Strength #1 on Volcano Flat in Watopia

Morning Walk

Zwift - 2015 Worlds Course in Richmond

3.5mi Easy Run

Hill Repeats

Marathon Plan (Week 7/17)

1.25mi warm up at a conversational pace (no faster than 9:55/mi), while jogging to base of hill

12 reps of:
• 60s running hard uphill, 30s walking rest. Easy jog back down.

1.25mi cool down at a conversational pace (or slower!)

◼ Running Summary ◼
📊 RP 247, Int 1.02, Vol 96
✨ Recovery time 25 hour

◼ Peak Paces (GAP) ◼
⚡ 100m  2:51 /km, 476w 
⚡ 400m  5:11 /km, 255w 
⚡ 1km  5:37 /km, 242w 
⚡ 2km  5:48 /km, 235w 
⚡ 3km  6:39 /km, 206w 
⚡ 4km  7:32 /km, 181w 
⚡ 5km  8:5 /km, 168w 

◼ Pace Zone (GAP) ◼
⚪ 1zone 50%
🔵 2zone 9%
🟢 3zone 8%
🟡 4zone 10%
🟠 5zone 6%
🔴 6zone 6%
⭕ 7zone 11%

◼ Heartrate Zone ◼
🤍 1zone 26%
💙 2zone 46%
💚 3zone 28%
💛 4zone 0%
🧡 5zone 0%




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

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N. Fernandez

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Zwift - Pure Strength #1 on Volcano Flat in Watopia

Morning Walk

Zwift - 2015 Worlds Course in Richmond

3.5mi Easy Run

Hill Repeats

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