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    Team Firebrick
    Ruben Cervantes
    Easy run today as I was checking to see how I felt after yesterday's 10k. Pacing was good except heading east the gusts were so strong, you literally had to lean into the wind. Kept my body relaxed throughout the run, legs felt good, and mental state was calm.

    Notable (as of the date of this run)

    • was lowest max heart rate in a year

    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

    Sunday
    May 7
    72 °F
    29% rh
    May 7 Sunday

    Total distance

    4.70miles

    Elapsed time

    50:11 11:38AM - 12:28PM

    Average pace

    10:40minutes per mile

    Route

    Lord Selkirk - West Kildonan
    Winnipeg, Canada

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.62mph

    Calories

    651
    780Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    136bpm
    79 - 145bpm

    Average cadence

    167spm
    116 - 180spm

    Change in speed over route

    Splits