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    Team Firebrick
    Ruben Cervantes
    CPR Speed clinic on a nice hot day :) . Warm up was the Loop 2.5x which was laps 1-3; Hump at 1.5x laps 4-5; Lump at lap 6; and finally the Triangle with 10 step ups when you get at the top at laps 8-10. I was tired going in from last nights run but after the first loop I felt 'better' and I was able to get the strength to get in a good speed workout. Much needed rest day for tomorrow.

    Notable (as of the date of this run)

      3 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
      Aug 19
      Aug 19 Tuesday

      Total distance

      4.14miles

      Elapsed time

      38:47 6:46PM - 7:33PM

      Average pace

      9:22
      minutes per mile

      Route

      Brooklands
      Winnipeg, Canada

      Nth longest run

      miles

      Nth fastest (for a similar distance)

      pace

      Average speed

      6.41mph

      Calories

      533
      840Calories/hour

      Food equivalent

      2lbs of blueberries
      or something unhealthy...

      Average cadence

      172spm
      72 - 214spm

      Change in speed over route

      Splits