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    Team Firebrick
    Ruben Cervantes
    First day of CPR speed clinic. Pyramid workout, much like the winter session at -30C this was done in high heat at +30C. This was at the Formal Gardens at Assiniboine park. First set was 2 laps then 1/2 lap recovery > 1 lap then 1/2 lap recovery > 1/2 lap then 1/2 lap recovery and back to 1/2 lap to 1/2 lap recovery > 1 lap to 1/2 recovery > 2 laps to l/2 recovery. We had 35 minutes to do it and I got to the 1 lap on the last pyramid. Very challenging workout.

    Notable (as of the date of this run)

    • was fastest 3mi in 3 months
    • was fastest 5k in 3 months
    • was fastest km split in 3 months
    • was fastest mile split in a month
    3 pro notables not displayed

    Fastest 3 mile runs

    • 7:25/mi
      3/31/15
    • 7:37/mi
      4/29/14
    • 8:03/mi
      4/02/13
    • 8:04/mi
      2/04/14
    • 8:16/mi
      1/20/15
    • 8:27/mi
      3/03/15
    • 8:30/mi
      2/17/15
    • 8:36/mi
      3/17/15
    • 8:37/mi
      4/13/14
    • 8:37/mi
      9/25/12
    • 8:40/mi
      11/25/14
    • 8:42/mi
      8/14/14
    • 8:44/mi
      11/19/14
    • 8:48/mi
      9/22/12
    • 8:48/mi
      9/09/14
    • 8:49/mi
      9/04/14
    • 8:50/mi
      8/07/14
    • 8:51/mi
      8/12/14
    • 8:53/mi
      6/20/12
    • 8:55/mi
      9/13/12
    • 8:56/mi
      9/16/14
    • 8:57/mi
      6/09/12
    • 8:59/mi
      12/09/14
    • 9:00/mi
      2/03/15
    • 9:02/mi
      8/27/12
    • 9:02/mi
      11/17/14
    • 9:03/mi
      8/31/12
    • 9:05/mi
      8/05/14
    • 9:05/mi
      1/05/16
    • 9:06/mi
      10/17/15
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    Aug 5
    Aug 5 Tuesday

    Total distance

    3.16miles

    Elapsed time

    28:39 7:07PM - 7:35PM

    Average pace

    9:05minutes per mile

    Route

    Assiniboia
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.61mph

    Calories

    405
    840Calories/hour

    Food equivalent

    40 large broiled shrimp
    or something unhealthy...

    Average cadence

    168spm
    92 - 202spm

    Change in speed over route

    Splits