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    Team Orange Red
    Lloyd Williams
    Workout Type: Fartlek run - 2 miles easy, 5 miles easy w/20sec @ 1mile pace every 3 min, 1 mile easy.
    Intent: Maintain at least a 15mi pace
    Weather: 1c, 30km wind
    Focus: cadence, breathing, posture
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    Tags

    Fartlek
    PR
    Windy

    Notable (as of the date of this run)

    • was fastest 8mi ever
    • was fastest 13k ever

    Fastest 8 mile runs

    • 12:14/mi
      134bpm
      13/09/01
    • 12:23/mi
      128bpm
      13/08/18
    • 12:33/mi
      138bpm
      13/04/21
    • 12:52/mi
      130bpm
      13/07/07
    • 13:39/mi
      140bpm
      13/04/10
    • 13:57/mi
      142bpm
      13/04/02
    • 14:25/mi
      135bpm
      13/03/28
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    Apr 2
    30 °F
    57% rh
    11 °F
    Apr 2 Tuesday

    Total distance

    8.20miles

    Elapsed time

    1:54:19 8:35AM - 10:29AM

    Average pace

    13:57
    minutes per mile

    Route

    Blue Rocks
    Canada

    Trailing 90 day SPI comparison

    Performance index

    294

    Estimated finish

    4:22:00
    5k

    pace variability

    12%

    elevation profile

    gained
    672ft
    lost
    -679ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.30mph

    Calories

    1494
    780Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    142bpm
    98 - 173bpm

    Average cadence

    89spm
    37 - 95spm

    Change in speed over route

    Splits