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    Team Light Coral
    Jacklyn Giron
    Speedwork. 1mi w.u. + 4x800m @ 8min/mi, 400m rec + 1mi c.d. This felt harder than it should've, but otherwise ok. Still getting used to the turnover required for an 8min/mi (5min/km). Upper body strength after: push-up shoulder press, plank row, dumbbell row, standing lat pull up.

    Tags

    Intervals
    Treadmill
    Brooks PureFlow

    Notable (as of the date of this run)

    • was fastest 5mi in a month
    • was fastest 8k in a month
    • was highest average heart rate in a month
    • was highest max heart rate in a month
    • was most negative km splits in a month

    Fastest 5 mile runs

    • 6:31/mi
       
      1/18/10
    • 6:33/mi
       
      1/15/10
    • 6:51/mi
       
      1/11/10
    • 7:41/mi
      175bpm
      3/16/19
    • 8:20/mi
       
      7/20/09
    • 8:32/mi
       
      6/22/10
    • 8:32/mi
       
      7/25/12
    • 8:33/mi
       
      12/08/09
    • 8:35/mi
       
      2/25/10
    • 8:35/mi
      159bpm
      5/24/18
    • 8:36/mi
      181bpm
      9/03/13
    • 8:39/mi
       
      8/07/14
    • 8:45/mi
      172bpm
      9/03/16
    • 8:45/mi
      168bpm
      3/22/18
    • 8:45/mi
       
      5/18/12
    • 8:48/mi
       
      2/12/13
    • 8:48/mi
       
      5/17/12
    • 8:49/mi
       
      9/06/14
    • 8:49/mi
      169bpm
      5/19/12
    • 8:51/mi
      169bpm
      12/15/13
    • 8:52/mi
       
      6/19/11
    • 8:52/mi
       
      10/16/12
    • 8:53/mi
      156bpm
      11/20/18
    • 8:54/mi
       
      9/10/12
    • 8:54/mi
       
      5/12/12
    • 8:55/mi
       
      6/06/14
    • 8:55/mi
      173bpm
      6/16/16
    • 8:56/mi
      165bpm
      9/26/14
    • 8:56/mi
       
      6/16/15
    • 8:57/mi
      165bpm
      3/08/19
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    Jan 16
    Jan 16 Wednesday

    Total distance

    5.00miles

    Elapsed time

    45:09 8:16AM - 9:01AM

    Average pace

    9:02minutes per mile

    Route

    Trailing 90 day SPI comparison

    Performance index

    497

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    0ft
    lost
    -0ft
    0
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.64mph

    Calories

    505
    660Calories/hour

    Food equivalent

    2lbs of blueberries
    or something unhealthy...

    Average heart rate

    158bpm
    132 - 175bpm

    Average cadence

    186spm
    170 - 198spm

    Change in speed over route

    Splits