FriendsClose
    Team Light Coral
    Jacklyn Giron
    Speedwork. 4x1200m @ 7:30min/mi (actual splits: 7:32, 7:36, 7:32, 7:39), 600m rec. + warm up and cool down. Cramped at the last interval. Amazing how different 7:30-anything feels vs. 7:40-anything. Even with 2 days of no running, my legs couldn't quite settle into a nice rhythm. Maybe it'll get easier :)

    Tags

    Intervals
    Brooks PureFlow

    Notable (as of the date of this run)

    • was highest max heart rate 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

    Wednesday
    Mar 20
    49 °F
    61% rh
    36 °F
    Mar 20 Wednesday

    Total distance

    7.75miles

    Elapsed time

    1:11:11 11:53AM - 1:04PM

    Average pace

    9:11minutes per mile

    Route

    Alantic City
    Norfolk, Virginia

    Trailing 90 day SPI comparison

    Performance index

    511

    Estimated finish

    4:22:00
    5k

    pace variability

    14%

    elevation profile

    gained
    65ft
    lost
    -62ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.54mph

    Calories

    694
    600Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    168bpm
    94 - 193bpm

    Average cadence

    180spm
    80 - 212spm

    Change in speed over route

    Splits