FriendsClose
    Team Firebrick
    Ruben Cervantes
    Week 8 Tempo workout. Warm up 3.22 Km at 6:00 - 6:20/km; Interval 4.83 km at 5:31 - 5:42/km; 3:00 Cool down; Interval 4.83 km at 5:31 - 5:42/km; Cool down at 1.61 km 6:00 - 6:47/km. You know things feel good when you're actually trying to slow down to keep within the paces you set for the workout. I'll re-evaluate in the next week to see if I need to adjust the pace as I'm staying within my heartrate.

    Notable (as of the date of this run)

    • was fastest 14k ever
    • was fastest 9mi in 6 months

    Fastest 9 mile runs

    • 8:50/mi
      6/13/15
    • 8:51/mi
      6/21/14
    • 9:11/mi
      3/21/15
    • 9:30/mi
      3/12/15
    • 9:30/mi
      3/05/15
    • 9:35/mi
      12/13/14
    • 9:58/mi
      3/02/14
    • 10:28/mi
      3/22/14
    • 10:32/mi
      8/03/13
    • 11:00/mi
      4/20/13
    • 11:30/mi
      7/01/12
    • 15:12/mi
      10/29/16
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Thursday
    Mar 12
    Mar 12 Thursday

    Total distance

    9.13miles

    Elapsed time

    1:26:37 6:47PM - 8:13PM

    Average pace

    9:30minutes per mile

    Route

    Lord Selkirk - West Kildonan
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.32mph

    Calories

    1152
    780Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    140bpm
    67 - 152bpm

    Average cadence

    181spm
    74 - 194spm

    Change in speed over route

    Splits