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    Team Crimson
    Colin Seymour
    8x 400m w/ 400m RI; No races or events on the cards for the foreseeable future so I think I'm going to concentrate on my 5K speed for the rest of the year before my legs start atrophying away to old-man shuffler legs, and what better way than a session of 400s.

    Started off a bit fast but settled into a good and relatively consistent pace. I still need to get to grasp with doing intervals with the Coros Pace 2 watch too.

    Good session and I felt pretty good and light on all.

    Warmed up and

    Notable (as of the date of this run)

      1 pro notable not displayed

      Fastest 9 mile runs

      • 6:19/mi
        4/12/16
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        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
      3 Nov
      50 °F
      74% rh
      34 °F
      3 Nov Tuesday

      Total distance

      9.01miles

      Elapsed time

      1:08:57 11:59AM - 1:07PM

      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

      1230
      1080Calories/hour

      Food equivalent

      An entire roasted chicken
      or something unhealthy...

      Average heart rate

      148bpm
      92 - 176bpm

      Average cadence

      178spm
      106 - 210spm

      Change in speed over route

      Splits