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    Team Light Coral
    Jacklyn Giron
    Strength work. 1.5mi w.u. + 4x1.5mi < 8:10min/mi (actual splits: 8:09, 8:07, 8:04, 8:01), 800m rec. + 1.5mi c.d. Hard. I thought it would feel easier after last week's tempo but, I forget that my speed/strength work is always the last run at the end of a 6-day streak.

    Tags

    Intervals
    Brooks PureFlow

    Notable (as of the date of this run)

    • was fastest 11mi ever
    • was fastest mile split in a month
    • was coldest run in a month

    Fastest 11 mile runs

    • 8:38/mi
      5/04/19
    • 8:48/mi
      3/26/19
    • 8:51/mi
      3/05/19
    • 8:56/mi
      5/09/19
    • 9:06/mi
      2/26/19
    • 9:10/mi
      8/01/19
    • 9:22/mi
      9/24/16
    • 9:24/mi
      4/28/19
    • 9:24/mi
      7/23/19
    • 10:14/mi
      8/13/16
    • 10:45/mi
      3/19/16
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    Mar 5
    36 °F
    57% rh
    24 °F
    Mar 5 Tuesday

    Total distance

    11.00miles

    Elapsed time

    1:37:23 8:20AM - 9:57AM

    Average pace

    8:51minutes per mile

    Route

    Alantic City
    Norfolk, Virginia

    Trailing 90 day SPI comparison

    Performance index

    555

    Estimated finish

    4:22:00
    5k

    pace variability

    10%

    elevation profile

    gained
    85ft
    lost
    -91ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.78mph

    Calories

    986
    600Calories/hour

    Food equivalent

    A half gallon of Orange Juice
    or something unhealthy...

    Average heart rate

    158bpm
    88 - 179bpm

    Average cadence

    188spm
    114 - 204spm

    Change in speed over route

    Splits