William Vallow
5K PR
24:19
This week
10.5
mi
This month
6.5
mi
This year
408.2
mi
Training
60.3 mi · XC Season
Weekly mileage
Recent runs
-
Thu9/3
Race
3.5mi
29:40 8:29/mi
Warmup 1.5 mi · 15:00 · 10:00/miRace 2 mi · 14:40 · 7:20/mi
-
Tue9/1
Threshold
3.0mi
26:48 8:58/mi
RPE 5
Warmup 1 mi · 10:00 · 10:00/miIntervals 4 × 400 m @ 1:42 · 6:50/mi · rest 2:00Cooldown 1 mi · 10:00 · 10:00/mi
- Mon8/31 Easy 4.0mi 36:34 9:09/mi
-
Sat8/29
Race
5.6mi
49:24 8:49/mi
Warmup 1.5 mi · 14:05 · 9:23/miRace 3.1 mi · 24:19 · 7:51/miCooldown 1 mi · 11:00 · 11:00/mi
- Fri8/28 Easy 2.0mi 20:00 10:00/mi
- Thu8/27 Easy CORE 4.1mi 36:51 8:59/mi
-
Wed8/26
Threshold
4.5mi
40:00 8:55/mi
RPE 5
Warmup 1 mi · 10:00 · 10:00/miIntervals 4 × 1 km @ 5:00 · 8:03/mi · rest 1:00Cooldown 1 mi · 10:00 · 10:00/mi
- Tue8/25 Easy 4.3mi 43:00 10:00/mi
- Mon8/24 Easy HILLS 4.0mi 40:00 10:00/mi
-
Sat8/22
Race
4.0mi
34:24 8:36/mi
Warmup 1 mi · 10:00 · 10:00/miRace 2 mi · 14:24 · 7:12/miCooldown 1 mi · 10:00 · 10:00/mi
Badges
Mileage
📏
Solid 10
×4
📏
Twenty Club
×2
Streaks
🔥
Week Warrior
🔥🔥
Two-Week Streak