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    Team Firebrick
    Ruben Cervantes
    -20C/-30WC. My focus for this run was to run within my target HR zone (Aerobic) which means to purposely run slower than I want to or am capable of. But what I liked was this forced me to run disciplined and focused. I also noticed that my cadence was a lot higher. CPR Marathon training is starting soon and I'm going to focus running within HR zones this season.

    Notable (as of the date of this run)

    • was lowest max heart rate in a year
    • was lowest average heart rate in a month
    2 pro notables not displayed

    Fastest 4 mile runs

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    • 8:51/mi
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    • 9:08/mi
      10/04/17
    • 9:14/mi
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    • 9:14/mi
      3/17/15
    • 9:15/mi
      5/28/15
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    • 9:16/mi
      1/05/15
    • 9:16/mi
      6/05/16
    • 9:16/mi
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    • 9:18/mi
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    • 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

    Wednesday
    Jan 7
    Jan 7 Wednesday

    Total distance

    3.99miles

    Elapsed time

    40:01 6:12PM - 6:52PM

    Average pace

    10:01minutes per mile

    Route

    Lord Selkirk - West Kildonan
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.99mph

    Calories

    523
    780Calories/hour

    Food equivalent

    2lbs of blueberries
    or something unhealthy...

    Average heart rate

    141bpm
    77 - 149bpm

    Average cadence

    177spm
    88 - 188spm

    Change in speed over route

    Splits