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    Team Crimson
    Colin Seymour
    80mins Medium-Long Run w/ 2x 3k @ Short Tempo Pace; Hips a little tender from yesterday's rowing tweak but only when sitting. Standing and running is fine. Warmed up with 25mins of easy running before picking up to short tempo pace for 3k (straight into the wind), eased off for 1.5k and then put in another 3k at short tempo pace (with the wind). Finished off with 25mins of easy running.

    Good challenging run and felt good the whole way through, probably from having a shorter than normal row ye

    Notable (as of the date of this run)

    Nothing notable

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    Last 180 days
    Last 365 days
    Last 730 days

    When

    Thursday
    19 Nov
    48 °F
    83% rh
    33 °F
    19 Nov Thursday

    Total distance

    11.33miles

    Elapsed time

    1:20:34 12PM - 1:20PM

    Average pace

    7:07minutes per mile

    Route

    Wokingham, United Kingdom

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.44mph

    Calories

    1528
    1140Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    152bpm
    69 - 173bpm

    Average cadence

    185spm
    50 - 204spm

    Change in speed over route

    Splits