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    Team Light Coral
    Jacklyn Giron
    Easy 7. Practically dragged my legs this morning. Tight calves. Had to stop twice to stretch them out. Took a while to settle into it. Pretty relaxing once I did. I'm now officially exhausted. Not entirely certain where I'll get the mojo to do speedwork tomorrow, but I'll have to dig it out somewhere.

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    Brooks PureFlow
    Easy

    Notable (as of the date of this run)

    • was lowest average heart rate in 6 months
    • was lowest max heart rate in 3 months
    • was highest max cadence in 3 months

    Fastest 7 mile runs

    • 8:17/mi
      5/16/19
    • 8:34/mi
      6/07/18
    • 8:49/mi
      11/26/12
    • 8:50/mi
      5/03/18
    • 8:51/mi
      6/02/14
    • 8:56/mi
      9/02/16
    • 8:57/mi
      1/14/17
    • 8:58/mi
      5/08/18
    • 8:59/mi
      5/03/12
    • 9:00/mi
      5/31/18
    • 9:03/mi
      7/16/19
    • 9:04/mi
      1/24/18
    • 9:06/mi
      11/01/18
    • 9:07/mi
      7/10/18
    • 9:08/mi
      7/03/18
    • 9:08/mi
      10/21/15
    • 9:09/mi
      3/12/19
    • 9:11/mi
      3/20/19
    • 9:13/mi
      3/12/14
    • 9:15/mi
      12/17/17
    • 9:16/mi
      10/10/18
    • 9:17/mi
      6/26/18
    • 9:18/mi
      9/21/14
    • 9:19/mi
      3/16/18
    • 9:19/mi
      7/30/16
    • 9:20/mi
      7/11/18
    • 9:21/mi
      10/18/15
    • 9:23/mi
      10/24/14
    • 9:24/mi
      11/06/18
    • 9:25/mi
      10/05/18
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Monday
    Mar 11
    57 °F
    73% rh
    Mar 11 Monday

    Total distance

    7.01miles

    Elapsed time

    1:09:18 8:38AM - 9:50AM

    Average pace

    9:53minutes per mile

    Route

    Alantic City
    Norfolk, Virginia

    Trailing 90 day SPI comparison

    Performance index

    459

    Estimated finish

    4:22:00
    5k

    pace variability

    6%

    elevation profile

    gained
    78ft
    lost
    -78ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.07mph

    Calories

    634
    540Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    136bpm
    74 - 146bpm

    Average cadence

    179spm
    96 - 232spm

    Change in speed over route

    Splits