Fri · 2026-05-15

Recovery Shakeout

River trail out-and-back · 58°F, overcast

Distance

6 km

Duration

0h 35m

Pace

5:50

Avg HR

132

Max HR

142

Elev gain

22m

RPE

3/10

Route + splits

6 km · pace by split

START

END

illustrative route render

Splits

6:05

1

5:55

2

5:48

3

5:46

4

5:45

5

5:42

6

Meals — 6 logged

07:20

Black coffee + 2 eggs on toast

380 kcal

P 22g C 32g F 16g
10:30

Cottage cheese + pineapple

280 kcal

P 26g C 28g F 6g
13:00

Turkey wrap + apple

620 kcal

P 42g C 72g F 16g
16:45

Protein shake + rice cakes

360 kcal

P 34g C 50g F 5g
19:00

Sirloin, mashed potatoes, asparagus

740 kcal

P 48g C 78g F 22g
21:45

Casein + peanut butter

260 kcal

P 30g C 12g F 13g

Athlete notes

"Legs ticking over. Saving the gas for tomorrow."