FriendsClose
    Team Light Coral
    Jacklyn Giron
    "Early morning" speedwork. 6.5 hours sleep. Felt so-so to start, legs were a little heavy, picked up pace pretty easily. Turnover felt more natural.

    Tags

    Garmin
    Humid
    Speedwork
    Tempo Run

    Notable (as of the date of this run)

    • was earliest run in 6 months
    • was highest elevation in 3 months
    • was fastest 4mi in a month
    • was fastest 7k in a month
    • was fastest mile split in a month
    • was fastest km split in a month

    Fastest 4 mile runs

    • 8:15/mi
      11/22/16
    • 8:20/mi
      5/24/13
    • 8:23/mi
      11/30/16
    • 8:26/mi
      6/11/19
    • 8:28/mi
      12/30/18
    • 8:31/mi
      1/03/19
    • 8:32/mi
      11/07/18
    • 8:35/mi
      5/11/18
    • 8:38/mi
      9/07/15
    • 8:40/mi
      9/20/15
    • 8:40/mi
      1/17/17
    • 8:42/mi
      11/22/12
    • 8:42/mi
      5/14/13
    • 8:43/mi
      10/12/18
    • 8:44/mi
      5/28/13
    • 8:44/mi
      8/06/13
    • 8:44/mi
      5/13/12
    • 8:46/mi
      2/20/13
    • 8:46/mi
      3/28/12
    • 8:47/mi
      1/25/14
    • 8:47/mi
      10/26/14
    • 8:47/mi
      6/04/13
    • 8:47/mi
      11/29/16
    • 8:48/mi
      1/06/16
    • 8:49/mi
      7/14/14
    • 8:50/mi
      6/20/14
    • 8:52/mi
      6/19/14
    • 8:52/mi
      10/08/13
    • 8:52/mi
      9/12/12
    • 8:53/mi
      6/25/14
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    Apr 9
    63 °F
    81% rh
    Apr 9 Tuesday

    Total distance

    4.57miles

    Elapsed time

    41:07 7:08AM - 7:49AM

    Average pace

    9:00minutes per mile

    Route

    Robinhood Forest
    Virginia Beach, Virginia

    Trailing 90 day SPI comparison

    Performance index

    495

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    331ft
    lost
    -354ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.67mph

    Calories

    392
    600Calories/hour

    Food equivalent

    Giant filet of salmon
    or something unhealthy...

    Average heart rate

    163bpm
    66 - 182bpm

    Average cadence

    91spm
    55 - 98spm

    Change in speed over route

    Splits