FriendsClose
    Team Chocolate
    Jonathan Freirich
    A tempo run. 5 middle miles aimed for <8:15 min./mile and managed that even on hills.

    Tags

    Road

    Notable (as of the date of this run)

    • was fastest run ever
    • was fastest 7mi in a year
    • was fastest 11k in a year

    Fastest 7 mile runs

    • 7:51/mi
       
      10/30/14
    • 7:56/mi
       
      11/04/13
    • 7:56/mi
       
      4/28/13
    • 7:58/mi
       
      1/01/15
    • 8:00/mi
       
      6/02/13
    • 8:00/mi
       
      11/21/13
    • 8:03/mi
       
      4/20/13
    • 8:09/mi
       
      11/19/13
    • 8:11/mi
      160bpm
      10/04/18
    • 8:11/mi
       
      5/30/13
    • 8:11/mi
      170bpm
      8/30/18
    • 8:13/mi
       
      2/28/13
    • 8:16/mi
      164bpm
      9/07/18
    • 8:16/mi
       
      2/13/13
    • 8:17/mi
       
      7/05/14
    • 8:17/mi
       
      9/12/13
    • 8:18/mi
       
      12/08/13
    • 8:19/mi
      164bpm
      10/18/18
    • 8:19/mi
      156bpm
      9/19/19
    • 8:20/mi
       
      10/10/14
    • 8:23/mi
       
      4/18/13
    • 8:23/mi
       
      12/12/14
    • 8:24/mi
       
      8/15/14
    • 8:27/mi
      164bpm
      7/11/18
    • 8:28/mi
       
      10/28/14
    • 8:30/mi
      155bpm
      9/05/18
    • 8:31/mi
       
      8/08/14
    • 8:34/mi
      158bpm
      12/09/18
    • 8:34/mi
       
      5/08/14
    • 8:34/mi
      149bpm
      8/20/18
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Thursday
    Feb 28
    39 °F
    83% rh
    31 °F
    Feb 28 Thursday

    Total distance

    7.35miles

    Elapsed time

    1:00:23 7:44AM - 8:44AM

    Average pace

    8:13minutes per mile

    Route

    Settlers Landing
    North Carolina

    Trailing 90 day SPI comparison

    Performance index

    583

    Estimated finish

    4:22:00
    5k

    pace variability

    15%

    elevation profile

    gained
    449ft
    lost
    -479ft
    4
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.30mph

    Calories

    829
    840Calories/hour

    Food equivalent

    A bunch of bananas
    or something unhealthy...

    Change in speed over route

    Splits