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    Team Firebrick
    Ruben Cervantes
    For the life of me, Garmin Express was giving me all kinds of grief. I was unable to upload 2 previous runs over the weekend as it would not recognize my account. I did a complete wipe of my watch losing a 10 and 8km run. But whatever...Ran with Osty today. Legs felt good and I'm getting better in understanding the how the POSE method is working. Especially the PULL part of the POSE phase. Good run and it's nice that Osty is getting back into it.
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    Notable (as of the date of this run)

      1 pro notable 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
      Oct 28
      Oct 28 Tuesday

      Total distance

      4.71miles

      Elapsed time

      46:31 11:37AM - 12:23PM

      Average pace

      9:53minutes per mile

      Route

      City Centre
      Winnipeg, Canada

      Nth longest run

      miles

      Nth fastest (for a similar distance)

      pace

      Average speed

      6.07mph

      Calories

      597
      780Calories/hour

      Food equivalent

      6" Veggie Lover's Pizza
      or something unhealthy...

      Change in speed over route

      Splits