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    Team Light Coral
    Jacklyn Giron
    9mi tempo @ 8:16min/mi. Total crap. Not even remotely close to GMP. Bonked hard at the last 3rd of my tempo. Trying to take it in stride, but man this sucked _so much_. Days like today is a nice reminder of why I need to celebrate the good runs.

    Tags

    Brooks PureFlow
    Tempo Run

    Notable (as of the date of this run)

    • was fastest 19k ever
    • was earliest run in 3 months

    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
    Apr 25
    70 °F
    73% rh
    Apr 25 Thursday

    Total distance

    12.19miles

    Elapsed time

    1:46:03 6:34AM - 8:20AM

    Average pace

    8:42minutes per mile

    Route

    Alantic City
    Norfolk, Virginia

    Trailing 90 day SPI comparison

    Performance index

    572

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

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

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.90mph

    Calories

    1061
    600Calories/hour

    Food equivalent

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

    Average heart rate

    171bpm
    72 - 183bpm

    Average cadence

    188spm
    134 - 254spm

    Change in speed over route

    Splits