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    Team Cornflower Blue
    briac
    • Echauffement, 10 minutes. • Course en Z4, allure modérée à rapide, 6 minutes. Course de récupération, 90 secondes. A répéter 4 fois. • Course en environnement vallonné, si possible. • Récupération, 5 à 10 minutes. • Etirements. -- La vache, les côtes ça pique !

    Tags

    Intervals
    Hills

    Notable (as of the date of this run)

    • was fastest 7k ever
    • was fastest 4mi in 6 months
    • was hardest hills in a month

    Fastest 4 mile runs

    • 8:23/mi
      16/06/15
    • 8:37/mi
      26/05/14
    • 8:38/mi
      8/09/15
    • 8:40/mi
      17/12/15
    • 8:40/mi
      7/02/15
    • 8:40/mi
      5/01/16
    • 8:41/mi
      12/12/14
    • 8:44/mi
      5/05/14
    • 8:44/mi
      9/01/15
    • 8:44/mi
      9/06/14
    • 8:47/mi
      13/11/15
    • 8:48/mi
      29/01/15
    • 8:48/mi
      12/05/14
    • 8:49/mi
      27/06/14
    • 8:53/mi
      18/12/14
    • 8:53/mi
      27/03/16
    • 8:55/mi
      11/01/16
    • 8:56/mi
      20/03/15
    • 8:57/mi
      11/02/14
    • 8:58/mi
      5/06/15
    • 8:59/mi
      6/02/14
    • 9:00/mi
      2/06/14
    • 9:02/mi
      22/12/15
    • 9:03/mi
      18/06/13
    • 9:04/mi
      18/06/13
    • 9:04/mi
      4/04/14
    • 9:05/mi
      20/11/15
    • 9:06/mi
      12/11/14
    • 9:07/mi
      25/08/15
    • 9:07/mi
      15/01/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    7 Feb
    36 °F
    79% rh
    30 °F
    7 Feb Saturday

    Total distance

    4.74miles

    Elapsed time

    41:06 11:30AM - 12:12PM

    Average pace

    8:40
    minutes per mile

    Route

    Bayonne
    France

    Trailing 90 day SPI comparison

    Performance index

    521

    Estimated finish

    4:22:00
    5k

    pace variability

    11%

    elevation profile

    gained
    383ft
    lost
    -387ft
    4
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.92mph

    Calories

    644
    960Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average cadence

    167spm
    100 - 180spm

    Change in speed over route

    Splits