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    Team Light Coral
    Jacklyn Giron
    6x5min @ 8:09/mi. 60s RI. Not perfect, but pretty happy with 8:10, 7:55, 8:03, 8:08, 7:56, and 7:54. Perhaps, warm up was a little too fast.

    Tags

    Nike free 5.0
    Speedwork

    Notable (as of the date of this run)

    • was fastest 7mi in a year
    • was fastest 12k in a year
    • was warmest run in a month

    Fastest 7 mile runs

    • 8:17/mi
      170bpm
      5/16/19
    • 8:25/mi
       
      12/10/09
    • 8:34/mi
      165bpm
      6/07/18
    • 8:49/mi
       
      11/26/12
    • 8:50/mi
      178bpm
      5/03/18
    • 8:51/mi
       
      6/02/14
    • 8:56/mi
      172bpm
      9/02/16
    • 8:57/mi
      173bpm
      1/14/17
    • 8:58/mi
      166bpm
      5/08/18
    • 8:59/mi
       
      5/03/12
    • 9:00/mi
      161bpm
      5/31/18
    • 9:03/mi
      163bpm
      7/16/19
    • 9:04/mi
      173bpm
      1/24/18
    • 9:06/mi
      164bpm
      11/01/18
    • 9:07/mi
      156bpm
      7/10/18
    • 9:08/mi
      160bpm
      7/03/18
    • 9:08/mi
       
      10/21/15
    • 9:09/mi
      153bpm
      3/12/19
    • 9:11/mi
      168bpm
      3/20/19
    • 9:13/mi
      166bpm
      3/12/14
    • 9:15/mi
      175bpm
      12/17/17
    • 9:16/mi
      159bpm
      10/10/18
    • 9:17/mi
      162bpm
      6/26/18
    • 9:18/mi
      171bpm
      9/21/14
    • 9:19/mi
      169bpm
      3/16/18
    • 9:19/mi
      172bpm
      7/30/16
    • 9:20/mi
      160bpm
      7/11/18
    • 9:21/mi
      165bpm
      10/18/15
    • 9:22/mi
       
      5/04/10
    • 9:23/mi
      164bpm
      10/24/14
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    Jan 24
    52 °F
    75% rh
    Jan 24 Wednesday

    Total distance

    7.78miles

    Elapsed time

    1:10:29 11:59AM - 1:09PM

    Average pace

    9:04minutes per mile

    Route

    Warschauer Straße
    Berlin, Germany

    Trailing 90 day SPI comparison

    Performance index

    519

    Estimated finish

    4:22:00
    5k

    pace variability

    16%

    elevation profile

    gained
    390ft
    lost
    -390ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.62mph

    Calories

    692
    600Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    173bpm
    96 - 191bpm

    Change in speed over route

    Splits