FriendsClose
    Team Crimson
    Colin Seymour
    2x 1600m + 1x 800m w/ 400m RI; It's blowing a hooley out there so probably not the best day for an interval session, but what the heck.

    Warmed up with 25mins easy running with 4x ~10s strides before starting the intervals. As luck would have it, the first 1.2k or the first rep, the last 600m of the second rep and the first 600m of the third rep were all into the wind. Cooled down with ~25mins of easy running.

    Managed to keep to my planned pace for all repos though it was quite a challenge

    Notable (as of the date of this run)

    • was fastest mile split in 3 months
    • was fastest km split in a month

    Fastest 9 mile runs

    • 6:19/mi
      4/12/16
    • 6:27/mi
      3/12/17
    • 6:36/mi
      18/05/15
    • 6:48/mi
      29/10/15
    • 6:50/mi
      30/07/15
    • 6:53/mi
      4/01/15
    • 6:56/mi
      22/01/15
    • 6:57/mi
      24/07/14
    • 6:57/mi
      8/01/15
    • 6:57/mi
      12/01/14
    • 7:00/mi
      23/07/15
    • 7:00/mi
      15/01/15
    • 7:01/mi
      24/09/13
    • 7:02/mi
      27/10/18
    • 7:02/mi
      9/01/14
    • 7:05/mi
      27/11/14
    • 7:06/mi
      28/08/18
    • 7:07/mi
      26/05/20
    • 7:08/mi
      7/11/13
    • 7:08/mi
      9/05/19
    • 7:09/mi
      13/11/19
    • 7:09/mi
      29/10/20
    • 7:09/mi
      13/08/15
    • 7:10/mi
      3/10/18
    • 7:11/mi
      22/12/18
    • 7:12/mi
      20/11/14
    • 7:13/mi
      26/08/21
    • 7:14/mi
      23/05/18
    • 7:14/mi
      19/05/20
    • 7:14/mi
      28/05/13
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    17 Nov
    56 °F
    93% rh
    17 Nov Tuesday

    Total distance

    9.70miles

    Elapsed time

    1:14:00 11:49AM - 1:03PM

    Average pace

    7:38minutes per mile

    Route

    Wokingham, United Kingdom

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.87mph

    Calories

    1329
    1080Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    149bpm
    97 - 181bpm

    Average cadence

    178spm
    92 - 212spm

    Change in speed over route

    Splits