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    Team Firebrick
    Ruben Cervantes
    This run is day 15 of a base building phase that I'm working on for TCM. I added another mile and half from last weeks build and even after yesterday's LSD I was able to get in a very good run with keeping all of my splits within 10-15 secs while maintaining a avg HR <140

    Notable (as of the date of this run)

    • was fastest 11k in 6 months

    Fastest 7 mile runs

    • 8:27/mi
      10/18/14
    • 8:31/mi
      11/05/14
    • 8:41/mi
      5/02/15
    • 8:56/mi
      5/30/15
    • 8:56/mi
      11/29/17
    • 9:00/mi
      8/26/17
    • 9:04/mi
      6/10/15
    • 9:09/mi
      8/24/17
    • 9:13/mi
      6/28/14
    • 9:13/mi
      7/26/14
    • 9:19/mi
      6/05/15
    • 9:20/mi
      8/12/17
    • 9:21/mi
      3/28/15
    • 9:23/mi
      3/14/13
    • 9:23/mi
      8/05/17
    • 9:26/mi
      1/10/15
    • 9:26/mi
      5/17/14
    • 9:27/mi
      6/20/15
    • 9:29/mi
      12/27/14
    • 9:32/mi
      2/22/15
    • 9:45/mi
      6/08/15
    • 9:45/mi
      9/26/17
    • 9:47/mi
      7/04/17
    • 9:48/mi
      2/28/13
    • 9:52/mi
      7/07/17
    • 9:53/mi
      11/12/17
    • 9:56/mi
      11/02/13
    • 9:57/mi
      6/25/15
    • 9:59/mi
      1/25/14
    • 10:02/mi
      7/05/17
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Monday
    Jun 8
    74 °F
    46% rh
    Jun 8 Monday

    Total distance

    7.09miles

    Elapsed time

    1:09:04 6:47PM - 7:56PM

    Average pace

    9:45
    minutes per mile

    Route

    Lord Selkirk - West Kildonan
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.16mph

    Calories

    895
    780Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    140bpm
    74 - 150bpm

    Average cadence

    178spm
    106 - 196spm

    Change in speed over route

    Splits