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Team Light Coral
Jacklyn Giron
Easy. Recovering from yesterday's intervals. Cross-trained in between two 20min runs. Increased by 1% grade per min up to 5% then back down to 1% on the second half, while keeping speed at 10kph (pickup at the finish).
Notable (as of the date of this run)
Nothing notable
Fastest 4 mile runs
- 6:37/mi1/19/10
- 6:53/mi1/12/10
- 6:53/mi1/07/10
- 7:30/mi12/17/09
- 7:39/mi12/14/09
- 7:56/mi12/21/09
- 8:05/mi9/16/09
- 8:15/mi179bpm11/22/16
- 8:20/mi175bpm5/24/13
- 8:23/mi163bpm11/30/16
- 8:24/mi6/23/10
- 8:26/mi160bpm6/11/19
- 8:28/mi12/30/18
- 8:28/mi2/05/11
- 8:31/mi1/03/19
- 8:32/mi166bpm11/07/18
- 8:32/mi182bpm7/16/11
- 8:33/mi3/02/10
- 8:35/mi162bpm5/11/18
- 8:38/mi172bpm9/07/15
- 8:40/mi2/18/10
- 8:40/mi176bpm9/20/15
- 8:40/mi169bpm1/17/17
- 8:41/mi1/06/20
- 8:42/mi11/22/12
- 8:42/mi157bpm5/14/13
- 8:43/mi163bpm10/12/18
- 8:44/mi158bpm5/28/13
- 8:44/mi168bpm8/06/13
- 8:44/mi5/13/12
Last 180 days
Last 365 days
Last 730 days
When
Wednesday
Mar 18
Mar 18
Mar 18
Wednesday
Total distance
4.19miles
Elapsed time
39:38
10:16AM - 11:12AM
Average pace
9:28
minutes per mile
Trailing 90 day SPI comparison
Performance index
462
Estimated finish
4:22:00
5k
pace variability
4%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
6.34mph
Calories
368
Food equivalent
Giant filet of salmon
Average heart rate
162bpm
103 - 179bpm
Average cadence
186spm
180 - 198spm