Sat · 2026-05-09

Long Run — Foothills

Foothill rollers, climbing first half · 57°F, low fog

Distance

22 km

Duration

1h 48m

Pace

4:55

Avg HR

154

Max HR

170

Elev gain

320m

RPE

7/10

Route + splits

22 km · pace by split

START

END

illustrative route render

Splits

5:15

1

5:08

2

5:02

3

5:00

4

4:58

5

4:56

6

4:54

7

4:55

8

4:57

9

4:58

10

4:56

11

4:54

12

4:52

13

4:50

14

4:48

15

4:48

16

4:50

17

4:52

18

4:54

19

4:55

20

4:52

21

4:46

22

Meals — 6 logged

05:30

Oats + banana + maple

440 kcal

P 12g C 88g F 6g
08:00

Recovery shake + bagel

580 kcal

P 42g C 78g F 10g
10:30

Brunch tacos + black beans

720 kcal

P 38g C 82g F 22g
14:30

Yogurt parfait

360 kcal

P 24g C 48g F 8g
19:00

Pesto chicken pasta

740 kcal

P 44g C 90g F 22g
21:30

Dark chocolate + warm milk

280 kcal

P 10g C 36g F 12g

Athlete notes

"Climbing legs improving — last 6 km pace was the fastest."