FriendsClose
    Team Light Coral
    Jacklyn Giron
    9mi tempo @ 8:06min/mi (faster than last week and 1mi longer!) + 1mi warm up and 2.5mi cool down. Told Chris the last 3mi felt like what it must feel like when something challenging is designed to kill your spirit.

    Tags

    Brooks PureFlow
    Tempo Run

    Notable (as of the date of this run)

    • was fastest 12mi ever
    • was fastest 20k ever
    • was fastest mile split in a month
    • was coldest run in a month

    Fastest 12 mile runs

    • 8:33/mi
      3/07/19
    • 8:40/mi
      8/19/18
    • 8:42/mi
      4/25/19
    • 8:54/mi
      10/05/19
    • 9:21/mi
      6/22/18
    • 9:22/mi
      5/27/18
    • 9:33/mi
      1/14/18
    • 9:52/mi
      6/04/17
    • 9:54/mi
      11/16/14
    • 10:51/mi
      3/12/16
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Thursday
    Mar 7
    34 °F
    61% rh
    28 °F
    Mar 7 Thursday

    Total distance

    12.55miles

    Elapsed time

    1:47:21 7:28AM - 9:15AM

    Average pace

    8:33minutes per mile

    Route

    Alantic City
    Norfolk, Virginia

    Trailing 90 day SPI comparison

    Performance index

    586

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    91ft
    lost
    -88ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.01mph

    Calories

    1121
    600Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    167bpm
    88 - 181bpm

    Average cadence

    190spm
    114 - 202spm

    Change in speed over route

    Splits