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    Team Firebrick
    Ruben Cervantes
    * 1 minute run at 5km pace
    * 1 minute recovery jog or walk
    * 2 minute run at 5km pace
    * 2 minute recovery jog or walk
    * 3 minute run at 5km pace
    * 2 minute recovery jog or walk
    * 4 minute run at 5km pace
    * 3 minute recovery jog or walk
    * 3 minute run at 5km pace
    * 2 minute recovery jog or walk
    * 2minute run at 5km pace
    * 2 minute recovery jog or walk
    * 1 minute run at 5km pace

    Ground was slushy and very uneven, so you couldn't really run at your true 5km pace. Also my workout was 10secs slower

    Notable (as of the date of this run)

      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
      Feb 18
      Feb 18 Tuesday

      Total distance

      4.35miles

      Elapsed time

      51:59 6:37PM - 7:28PM

      Average pace

      11:57minutes per mile

      Route

      Assiniboia
      Winnipeg, Canada

      Nth longest run

      miles

      Nth fastest (for a similar distance)

      pace

      Average speed

      5.02mph

      Calories

      563
      660Calories/hour

      Food equivalent

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

      Average heart rate

      145bpm
      98 - 183bpm

      Average cadence

      162spm
      60 - 220spm

      Change in speed over route

      Splits