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    Team Crimson
    Colin Seymour
    400, 600, 800, 800, 600, 400 Pyramid w/ 400 RI; Warmed up with ~27mins of easy running and 4x strides. The goal was to do all reps at about 3:22/km and be consistent on the other side of the pyramid.

    I got the consistency spot on; I just need to work on the pacing, though both 600s were over the same stretch which has a turn and a few wiggles:

    400 - 1:20 (3:17/km)
    600 - 2:05 (3:25/km)
    800 - 2:43 (3:21/km)
    800 - 2:42 (3:21/km)
    600 - 2:06 (3:26/km)
    400 - 1:19 (3:14/km)

    Finished with

    Notable (as of the date of this run)

    Nothing notable

    Fastest 11 mile runs

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    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    24 Nov
    50 °F
    88% rh
    24 Nov Tuesday

    Total distance

    11.01miles

    Elapsed time

    1:24:15 12:05PM - 1:29PM

    Average pace

    7:39minutes per mile

    Route

    Wokingham, United Kingdom

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.84mph

    Calories

    1507
    1080Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    146bpm
    93 - 177bpm

    Average cadence

    176spm
    74 - 210spm

    Change in speed over route

    Splits