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    Team Firebrick
    Ruben Cervantes
    Speed work notes: 1 KM repeats at 5KM pace (5:31 - 5:42) with 1KM recovery at (5:50 - 6:12). I wasn't able to hit my pace targets as the ground was still very icy and after a long day at the office and then my daughter's band recital, I was able to squeeze in the workout at 9:40 PM when I should be ready to pass out in bed. Overall my perceived effort of the intervals felt like I was on target.

    Notable (as of the date of this run)

    • was fastest 7k ever
    • was fastest 4mi in 6 months
    • was latest run in 6 months
    • was highest max heart rate in a month
    • was fastest km split in a month

    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
    Jan 27
    Jan 27 Tuesday

    Total distance

    4.61miles

    Elapsed time

    40:37 9:41PM - 10:21PM

    Average pace

    8:48minutes per mile

    Route

    Lord Selkirk - West Kildonan
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.82mph

    Calories

    586
    840Calories/hour

    Food equivalent

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

    Average heart rate

    156bpm
    95 - 196bpm

    Average cadence

    176spm
    132 - 192spm

    Change in speed over route

    Splits