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    Team Firebrick
    Ruben Cervantes
    This run was all about FLOW. Hot and humid evening and I wanted to do a shake out run to get the tired legs warmed up and prepped for Tuesday's speed work. Started nice and slow and started a nice gradual build up in speed until I found that flow...where everything just went the way I wanted it to go. Legs felt great, lungs breathing in Zen space and my mind was Shoten (focus). Walked off the last 200m.

    Notable (as of the date of this run)

    Nothing notable

    Fastest 5 mile runs

    • 8:16/mi
      9/28/17
    • 8:16/mi
      9/14/17
    • 8:27/mi
      7/15/14
    • 8:31/mi
      7/21/14
    • 8:33/mi
      7/22/14
    • 8:34/mi
      6/23/14
    • 8:35/mi
      11/19/17
    • 8:38/mi
      10/12/17
    • 8:38/mi
      4/29/15
    • 8:44/mi
      11/09/14
    • 8:46/mi
      8/31/17
    • 8:48/mi
      11/26/17
    • 8:51/mi
      8/23/17
    • 8:51/mi
      8/03/17
    • 8:52/mi
      9/04/17
    • 8:56/mi
      8/22/17
    • 8:59/mi
      2/21/15
    • 9:01/mi
      6/03/15
    • 9:02/mi
      11/22/17
    • 9:02/mi
      8/16/17
    • 9:06/mi
      8/23/17
    • 9:07/mi
      10/26/13
    • 9:08/mi
      9/07/17
    • 9:10/mi
      8/21/17
    • 9:11/mi
      12/10/17
    • 9:12/mi
      10/19/17
    • 9:12/mi
      8/18/17
    • 9:13/mi
      8/09/17
    • 9:16/mi
      10/12/17
    • 9:17/mi
      11/14/17
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Monday
    Aug 18
    Aug 18 Monday

    Total distance

    5.70miles

    Elapsed time

    53:50 8:31PM - 9:26PM

    Average pace

    9:27
    minutes per mile

    Route

    Lord Selkirk - West Kildonan
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.35mph

    Calories

    720
    780Calories/hour

    Food equivalent

    6 pieces of tuna sashimi
    or something unhealthy...

    Average cadence

    173spm
    80 - 184spm

    Change in speed over route

    Splits