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    Team Firebrick
    Ruben Cervantes
    Intervals 10x400 1 min recovery between sets. Cold night with a windchill but the road was dry for the most part which made a big difference in my pace. I was running faster than my prescribed pace, actually felt slow, but didn't want to push it hard and kept on said pace.

    Notable (as of the date of this run)

    • was fastest 4mi in 3 months
    • was fastest 6k in 3 months
    2 pro notables not displayed

    Fastest 4 mile runs

    • 7:10/mi
      5/20/14
    • 8:27/mi
      4/14/15
    • 8:43/mi
      2/24/15
    • 8:48/mi
      1/27/15
    • 8:51/mi
      6/23/15
    • 8:51/mi
      4/16/13
    • 8:53/mi
      3/19/15
    • 8:55/mi
      6/09/15
    • 8:57/mi
      9/30/14
    • 8:58/mi
      10/02/14
    • 9:04/mi
      9/01/12
    • 9:04/mi
      6/02/14
    • 9:07/mi
      5/27/14
    • 9:08/mi
      10/04/17
    • 9:14/mi
      9/26/13
    • 9:14/mi
      3/17/15
    • 9:15/mi
      5/28/15
    • 9:15/mi
      9/17/12
    • 9:16/mi
      1/05/15
    • 9:16/mi
      6/05/16
    • 9:16/mi
      5/26/15
    • 9:18/mi
      11/04/14
    • 9:19/mi
      7/27/14
    • 9:20/mi
      1/18/18
    • 9:20/mi
      6/06/17
    • 9:21/mi
      5/29/12
    • 9:22/mi
      8/19/14
    • 9:22/mi
      2/06/14
    • 9:26/mi
      10/19/15
    • 9:29/mi
      6/18/12
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    Mar 12
    Mar 12 Tuesday

    Total distance

    4.10miles

    Elapsed time

    41:42 6:58PM - 7:39PM

    Average pace

    10:10minutes per mile

    Route

    Kildonan
    Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.90mph

    Calories

    530
    780Calories/hour

    Food equivalent

    2lbs of blueberries
    or something unhealthy...

    Average heart rate

    148bpm
    119 - 187bpm

    Average cadence

    182spm
    150 - 226spm

    Change in speed over route

    Splits