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    Team Light Coral
    Jacklyn Giron
    Speedwork. Repeating week 8 since I have some wiggle room. 6x800m @ 7:42min/mi, 400m rec. (actual splits: 7:40, 7:47, 7:45, 7:38, 7:41, 7:36) + 1.7mi warm up and 1.5mi cool down. This felt SO hard. So tired. Really pumped about taking tomorrow off. YEAH!

    Tags

    Brooks PureFlow
    Speedwork

    Notable (as of the date of this run)

    • was fastest 7mi 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

    Tuesday
    Mar 12
    52 °F
    30% rh
    Mar 12 Tuesday

    Total distance

    7.75miles

    Elapsed time

    1:10:58 12:26PM - 1:39PM

    Average pace

    9:09minutes per mile

    Route

    Alantic City
    Norfolk, Virginia
    1

    Trailing 90 day SPI comparison

    Performance index

    513

    Estimated finish

    4:22:00
    5k

    pace variability

    13%

    elevation profile

    gained
    72ft
    lost
    -72ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.55mph

    Calories

    696
    600Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    153bpm
    88 - 180bpm

    Average cadence

    182spm
    90 - 206spm

    Change in speed over route

    Splits