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    Team Firebrick
    Ruben Cervantes
    * 45 minutes of mile repeats at a half marathon pace with a 1-2 minutes of rest between each interval. Coach Dan told us we can do this in one of 2 ways. First way is just a tempo run at 5k pace then rest for 1-2 minutes or as a speed workout at 1/2 marathon pace and resting for 3minutes then repeating for 45 minutes. I chose the 1/2 marathon pacing which was a hard pace to run especially trying to keep your pace consistent. Personal best 5 km of 22m:18s which is a 1m:44s improvement. I ran by f

    Notable (as of the date of this run)

    • was fastest run ever
    • was highest calories/hour ever
    • was fastest mile split in a month
    • was fastest km split in a month
    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
    May 20
    May 20 Tuesday

    Total distance

    3.99miles

    Elapsed time

    28:35 6:55PM - 7:36PM

    Average pace

    7:10
    minutes per mile

    Route

    Assiniboia
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.38mph

    Calories

    502
    1080Calories/hour

    Food equivalent

    2lbs of blueberries
    or something unhealthy...

    Change in speed over route

    Splits