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    Team Crimson
    Colin Seymour
    1600, 1200, 800, 400m Intervals w/ 400 RI; Warmed up with ~28mins of easy running before starting the intervals. Ran the first rep a little too fast and felt in the next two as I struggled to keep the planned pace. Ended up running the last rep too fast too. Finished with ~28mins easy running to get home.

    Felt pretty good though really need to get my early pacing right on these longer reps as sessions like this really showup my bad pacing.

    ☁️ Overcast | 🌡 2–4°C | 👌 -3°C | 💦 100–95% | 💨

    Notable (as of the date of this run)

      2 pro notables not displayed

      Fastest 10 mile runs

      • 5:47/mi
        14/04/17
      • 6:01/mi
        3/04/15
      • 6:06/mi
        29/03/13
      • 6:10/mi
        25/03/16
      • 6:20/mi
        31/12/16
      • 6:40/mi
        31/12/17
      • 6:44/mi
        22/08/13
      • 6:45/mi
        17/09/13
      • 6:48/mi
        10/07/19
      • 6:49/mi
        1/10/13
      • 6:50/mi
        5/01/14
      • 6:51/mi
        8/10/13
      • 6:55/mi
        26/11/20
      • 6:56/mi
        26/01/19
      • 6:58/mi
        10/09/13
      • 6:59/mi
        18/06/20
      • 7:00/mi
        12/01/19
      • 7:02/mi
        27/08/13
      • 7:03/mi
        11/08/13
      • 7:04/mi
        19/09/18
      • 7:04/mi
        17/10/18
      • 7:05/mi
        13/08/19
      • 7:06/mi
        21/03/18
      • 7:07/mi
        15/02/15
      • 7:07/mi
        31/01/17
      • 7:07/mi
        15/09/13
      • 7:07/mi
        17/01/17
      • 7:08/mi
        6/12/22
      • 7:08/mi
        9/06/20
      • 7:09/mi
        7/11/20
      Last 180 days
      Last 365 days
      Last 730 days

      When

      Tuesday
      8 Dec
      38 °F
      100% rh
      30 °F
      8 Dec Tuesday

      Total distance

      10.69miles

      Elapsed time

      1:24:05 12:18PM - 1:42PM

      Average pace

      7:52minutes per mile

      Route

      Wokingham, United Kingdom

      Nth longest run

      miles

      Nth fastest (for a similar distance)

      pace

      Average speed

      7.63mph

      Calories

      1464
      1020Calories/hour

      Food equivalent

      An entire watermelon
      or something unhealthy...

      Average heart rate

      150bpm
      106 - 180bpm

      Average cadence

      173spm
      72 - 204spm

      Change in speed over route

      Splits