FriendsClose
    Team Firebrick
    Ruben Cervantes
    Tough workout tonight. 600m Interval 300m recovery; 300m Interval; 300 rec; 300m Int.; 300 rec; 300m Int; 300 rec; x 3. My best set was doing the 2nd 600 Interval. There was a group of us (Ted, Bruce, Erick, Paul, Barry and Courtney) just finishing up our 300m recovery. I was in the lead while the others were very close behind. As I rounded the corner for the 600m interval, I blasted...but I immediately sensed my pacing was way to fast and toned it down and felt the others behind me fall back th

    Tags

    Intervals
    Track

    Notable (as of the date of this run)

    • was fastest km split in 3 months
    2 pro notables not displayed

    Fastest 3 mile runs

    • 7:25/mi
      3/31/15
    • 7:37/mi
      4/29/14
    • 8:03/mi
      4/02/13
    • 8:04/mi
      2/04/14
    • 8:16/mi
      1/20/15
    • 8:27/mi
      3/03/15
    • 8:30/mi
      2/17/15
    • 8:36/mi
      3/17/15
    • 8:37/mi
      4/13/14
    • 8:37/mi
      9/25/12
    • 8:40/mi
      11/25/14
    • 8:42/mi
      8/14/14
    • 8:44/mi
      11/19/14
    • 8:48/mi
      9/22/12
    • 8:48/mi
      9/09/14
    • 8:49/mi
      9/04/14
    • 8:50/mi
      8/07/14
    • 8:51/mi
      8/12/14
    • 8:53/mi
      6/20/12
    • 8:55/mi
      9/13/12
    • 8:56/mi
      9/16/14
    • 8:57/mi
      6/09/12
    • 8:59/mi
      12/09/14
    • 9:00/mi
      2/03/15
    • 9:02/mi
      8/27/12
    • 9:02/mi
      11/17/14
    • 9:03/mi
      8/31/12
    • 9:05/mi
      8/05/14
    • 9:05/mi
      1/05/16
    • 9:06/mi
      10/17/15
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    Mar 17
    Mar 17 Tuesday

    Total distance

    3.56miles

    Elapsed time

    30:35 7:04PM - 7:35PM

    Average pace

    8:36
    minutes per mile

    Route

    Assiniboia
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.97mph

    Calories

    446
    900Calories/hour

    Food equivalent

    40 large broiled shrimp
    or something unhealthy...

    Average heart rate

    147bpm
    90 - 169bpm

    Average cadence

    172spm
    86 - 244spm

    Change in speed over route

    Splits