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    Team Firebrick
    Ruben Cervantes
    -31C/-24F With the windchill it became -38C/-36F so a little chilly but glad I got in the run. I didn't really have time to do 10k but I did want to run a little farther. Main goal was to keep my pace low intensity and purposely run slow. But at times I'd find myself going faster than I wanted, especially near the end. Maybe it's because I was getting cold. Noticed from the stats my cadence was getting lower as my vertical oscillation started to rise ie: bounce more...hmmm, still early to deter

    Notable (as of the date of this run)

    • was fastest 4mi in 3 months
    • was fastest 6k in 3 months
    2 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

    Monday
    Jan 5
    Jan 5 Monday

    Total distance

    4.00miles

    Elapsed time

    37:05 6:09PM - 6:46PM

    Average pace

    9:16minutes per mile

    Route

    Lord Selkirk - West Kildonan
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.48mph

    Calories

    495
    780Calories/hour

    Food equivalent

    1lb of seafood ceviche
    or something unhealthy...

    Average heart rate

    153bpm
    93 - 162bpm

    Average cadence

    171spm
    80 - 190spm

    Change in speed over route

    Splits