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    Team Navy
    Clint Lane
    First bit of blue sky in a long time. Did some rehab work first that included leg swings, split leg squats with rear leg elevated, eccentric glute bridges, planks. Did a hamstring stretch and a glute stretch and then used the remaining time to go for a run. My legs and body has been a bit stiff. Right hamstring hurting early on into the run. Same pain as always, really. Need to get in the habit of doing more strength and flexibility work.

    Notable (as of the date of this run)

    • was fastest 4mi in 6 months
    • was fastest 7k in 6 months

    Fastest 4 mile runs

    • 8:12/mi
      12/26/19
    • 8:15/mi
      11/25/19
    • 8:24/mi
      10/04/16
    • 8:31/mi
      1/07/17
    • 8:35/mi
      10/09/15
    • 8:37/mi
      11/06/18
    • 8:40/mi
      12/01/17
    • 8:46/mi
      2/05/15
    • 8:48/mi
      11/26/14
    • 8:55/mi
      11/12/18
    • 8:56/mi
      9/14/16
    • 8:56/mi
      9/02/14
    • 8:57/mi
      10/24/14
    • 8:58/mi
      12/09/14
    • 9:01/mi
      2/28/15
    • 9:10/mi
      7/09/15
    • 9:12/mi
      6/18/18
    • 9:12/mi
      1/20/15
    • 9:12/mi
      1/20/15
    • 9:12/mi
      2/03/15
    • 9:12/mi
      8/28/19
    • 9:13/mi
      8/08/16
    • 9:14/mi
      9/30/15
    • 9:17/mi
      6/05/13
    • 9:19/mi
      9/18/18
    • 9:20/mi
      12/12/16
    • 9:20/mi
      4/04/15
    • 9:26/mi
      1/27/15
    • 9:35/mi
      5/19/15
    • 9:36/mi
      9/26/17
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Monday
    Jun 27
    50 °F
    93% rh
    Jun 27 Monday

    Total distance

    4.41miles

    Elapsed time

    42:51 5:12AM - 5:54AM

    Average pace

    9:43minutes per mile

    Route

    Japan

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.18mph

    Calories

    600
    840Calories/hour

    Food equivalent

    6" Veggie Lover's Pizza
    or something unhealthy...

    Change in speed over route

    Splits