in imageck Creek
ORGETOWN
VCORON®
CIRCLI
WEST END
•Ohio Canal
29
DOWNTOWN
George
Washington
University -
Foggy Bottom
Campus
Theodore
Roosevelt
Island
50
THE WHITE
HOUSE
P
V
8 miles
National I
of Ame
Hist
West Potomac Park
Tidal
Basin
110
V
Boundary
Channel

in imageSplits
Mile
Avg. Pace
1
10'43''
2
10'04''
3
9'40"'
4
9'22''
+/-
-0'39''
-0'24"'
-0'18"'
M
-17 ft
-40 ft
-4 ft
-7 ft
0
129
145
159
154

in image›dore
ieve/t
and
Potomac River
éMaps
Love.
DUPONT
WEST END
DOWNTOWN
FOGGY BOTTOM
5.00 MI
OAN CIRCLE
MN IS HEDL
EDERAL
RIANGLE
CONSTITUTI

in image28
26
24
22
.20
18
16
TIME
30:00.0
5:00.0
5:00.0
5:00.0
5:00.0
5:00.0
5:00.0
RATE
AVG. 22 • PEAK 57
LU.._.
5:00
10:00
15:00
20:00
PACE
2:15.1
2:19.4
RATE
22
20 (20)
9
2:14.2
2:11.8
22 (22)
24 (24)
2:05.0
25 (26)
POWER
142
129
145
153
179
CALS
394
62
66
68
77
2:22.9
23 (24)
120
59
2:18.7
23 (22)
131
62
22 SPM
25:00
STROKES
682
100
111
119
DIST
9,80
10.76
10.06
9.56
123
9.76
115
9.12
114
9.48

in imageR
RUNNING
E
MON, MAY 2, 2022
9:58- 11:10 AM
Nike Run Club
Zone 5
Zone 4
Zone 3
Zone 2
Zone 1
0 min
4 min
49 min
7 min
1 min
1h 51s
Duration
5.08mi
Distance
74%
Avg. Intensity
139bpm
Avg. Heart Rate
679kcal
Active Calories
11'58"/mi
Pace
53-87%
Intensity Range
100-162bpm
Heart Rate Range
a nice friendly run

in imageRow:
1500 x 4
1 Min Recovery Row
between rounds.
RATE
#4 • 5:51, 1497.7M • 27 SPM
32
30
28
26 . m 20 SMI
24
22
20
5:00
#
DIST.
6000m
1
2
3
1500m
1500m
1500m
4 1500m
TIME
23:21.9
5:44.0
5:43.6
6:02.2
5:52.2
10:00
PACE
1:56.8
1:54.6
1:54.5
2:00.7
1:57.4
15:00
RATE
26
26
27
26
26
20:00
POWER
220
232
233
199
216
CALS
411
105
105
99
102
25:00
REST T
4:00
1:00
1:00
1:00
1:00

in image20 Rounds:
250m row
30 sec rest
28
26
24
22
#
DIST.
5000m
1
250m
2
250m
250m
4
250m
5
250m
250m
7
250m
8
250m
9
250m
10 250m
11250m
12 250m
13 250m
14 250m
15 250m
16 250m
17 250m
18 250m
19 250m
20 250m
goals were power & pace focused
ttoo1
HMmank.
28 SAM
.о
______.....
5:00
10:00
15:00
20:00
25:00
TIME
PACE | @
18:02.7
1:48.2
0:51.3
0:51.3
0:51.3
0:50.8
0:51.7
0:52.5
0:52.0
0:56.6
0:54.4
0:53.1
0:54.1
0:52.3
0:54.0
0:57.4
0:55.4
1:00.6
0:57.0
0:56.2
0:58.4
0:52.5
1:42.6 (1:48.0)
1:42.6 (1:48.0)
1:42.6(1:48.0)
1:41.6(1:48.0)
1:43.4(1:48.0)
1:45.0(1:48.0)
1:44.0 (1:48.0) 27
1:53.2 (1:48.0)
RATE POWER
28
276
HR CALS REST TIME
REST DIST.
STROKES
DIST./STROKE
92 371
9:40
380m
515
9.70
29
324
92 20
0:30
22m
25
10.00
28
324
92 20
0:30
28m
24
28
324
92 20
10.42
10.42
28
334
92 20
28
317
92 19
0:30
0:30
0:30
16m
24
19m
24
10.42
12m
24
10.42
27
302
92
19
311
92
19
27
241
92
18
0:30
0:30
0:30
24m
24
10.42
20m
24
10.42
20m
26
9.62
1:48.8(1:48.0)
29
1:46.2 (1:48.0)
28
1:48.2 (1:48.0)
29
1:44.6 (1:48.0) 30
1:48.0 (1:48.0) 30
1:54.8 (1:48.0) 29
1:50.8 (1:48.0) 29
2:01.2 (1:48.0) 27
1:54.0 (1:48.0) 28
1:52.4 (1:48.0)
29
1:56.8 (1:48.0) 28
1:45.0 (1:48.0)
31
272
292
276
306
278
231
257
197
236
246
220
302
92
18
92 19
92 18
92 19
92 18
92 19
92 18
92 17
92 17
92 17
92
17
92
19
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:10
19m
23m
20m
22m
19m
21m
12m
17m
20m
15m
14m
17m
26
25
26
26
27
28
27
27
27
27
27
27
9.62
10.00
9.62
9.62
9.26
8.93
9.26
9.26
9.26
9.26
9.26
9.26
STR
1.22
1.19
1.23
1.18
1.27
1.25
1.27
1.30
1.24
1.21
1.25
1.23
1.24
1.21
1.20
1.19
1.20
1.21
1.21
1.13
1.22

in image91°
5
AMS MORGAN
U-ST-NW
T
GEORGETOW
Outdoor Run
Active Calories
667CAL
DO
NTOWN
Distance
4.79 Ml

in imageAvg. Cadence
155SPM
Avg. Heart Rate
156BPM
Avg. Pace
11'00"/MI
Splits
Mile 1
Mile 2
Mile 3
Mile 4
Mile 5
Mile 6
11'38"
10'42"
11'38"
10'46"
10'28"
10'41"'
Heart Rate
wwweeseselesesensesl)
106
1:05 PM
156 BPM AVG
1:27 PM
1:49 PM
Map
Weather
85°
Humidity: 28%
The
Weather
Channel

in image<Back
6.83 MI Outdoor Run
ADAMS MORGAN
The United
6 States Naval
Observatory
KALORAMA
• Dumbarton
oakspark I always forget
to turn the thing on.
GEORGETOWN
DUPONT
CIRCLE
U STREET
CORRIDOR
WEST END
Wa
Cc
295
DOWNTOWN
George
Washington
e University -
Foggy Bottom
Campus
Theodore
Roosevelt
Island
50
PEN
THE WHITE
HOUSE
* The Ellipse
Nationa
of Afric
Americi
History
Culture
LINCOLN
MEMORIAL
WASHINGTON
MONUMENT
Lady Bird
Johnson Park
Columbia
Island
MARTIN
LUTHER KING
JR. MEMORIAL
Rasia
West Potomac
Park
ARLINGTON
NATIONAL
CEMETERY