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    Team Light Coral
    Jacklyn Giron
    Strength work. 2x3mi @ 8:04min/mi. I should've pushed it down to 8:00 and under, but temps went up faster than I anticipated. Pretty unpleasant. 1mi rec btw reps. 1mi w.u. + 1.32mi c.d.

    Tags

    Brooks PureFlow
    Speedwork

    Notable (as of the date of this run)

    • was highest max heart rate in 6 months
    • was fastest km split in a month

    Fastest 9 mile runs

    • 8:10/mi
      4/04/19
    • 8:26/mi
      4/18/19
    • 8:35/mi
      6/10/17
    • 8:40/mi
      1/21/18
    • 8:43/mi
      4/02/19
    • 8:45/mi
      7/26/18
    • 8:46/mi
      4/23/19
    • 8:46/mi
      6/28/18
    • 8:49/mi
      7/19/18
    • 8:53/mi
      6/19/16
    • 9:03/mi
      7/24/18
    • 9:03/mi
      2/21/16
    • 9:08/mi
      10/20/13
    • 9:09/mi
      5/12/19
    • 9:09/mi
      8/29/18
    • 9:12/mi
      8/06/16
    • 9:21/mi
      7/04/18
    • 9:28/mi
      7/23/17
    • 9:28/mi
      2/09/19
    • 9:30/mi
      9/17/19
    • 9:30/mi
      5/21/17
    • 9:32/mi
      1/05/19
    • 9:35/mi
      9/10/19
    • 9:36/mi
      10/28/18
    • 9:36/mi
      1/18/19
    • 9:38/mi
      3/14/19
    • 9:39/mi
      11/10/19
    • 9:39/mi
      3/27/18
    • 9:40/mi
      2/24/18
    • 9:41/mi
      9/19/19
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    Apr 23
    67 °F
    56% rh
    Apr 23 Tuesday

    Total distance

    9.32miles

    Elapsed time

    1:21:37 8:25AM - 9:46AM

    Average pace

    8:46minutes per mile

    Route

    Alantic City
    Norfolk, Virginia
    1

    Trailing 90 day SPI comparison

    Performance index

    552

    Estimated finish

    4:22:00
    5k

    pace variability

    11%

    elevation profile

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

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.85mph

    Calories

    828
    600Calories/hour

    Food equivalent

    A bunch of bananas
    or something unhealthy...

    Average heart rate

    164bpm
    89 - 194bpm

    Average cadence

    187spm
    82 - 202spm

    Change in speed over route

    Splits