Thu · 2026-05-14

Tempo — 4x2 km @ threshold

Warmup → tempo blocks → cooldown · 61°F, calm

Distance

14 km

Duration

1h 7m

Pace

4:47

Avg HR

160

Max HR

174

Elev gain

58m

RPE

8/10

Route + splits

14 km · pace by split

START

END

illustrative route render

Splits

5:30

1

5:25

2

4:18

3

4:16

4

5:00

5

4:17

6

4:18

7

5:02

8

4:19

9

4:20

10

5:05

11

4:18

12

4:20

13

5:25

14

Meals — 6 logged

06:00

Oatmeal + whey + blueberries

460 kcal

P 36g C 64g F 8g
10:00

Bagel + cream cheese + salmon

540 kcal

P 28g C 62g F 18g
13:30

Chicken rice bowl + edamame

720 kcal

P 52g C 88g F 14g
16:30

Protein bar + dates

320 kcal

P 18g C 48g F 8g
19:30

Lean beef pasta + side salad

720 kcal

P 40g C 96g F 20g
22:00

Tart cherry juice + cashews

220 kcal

P 6g C 28g F 10g

Athlete notes

"Threshold blocks felt repeatable. Cooldown HR dropped quickly — fitness is moving."