FriendsClose
Team Firebrick
Daniel Duclos
Marathon training, week 4 run 14: 8K progression. Happy with the execution.
Notable (as of the date of this run)
- was fastest 5mi in a year
- was fastest 8k in a year
- was most negative km splits in 3 months
- was fastest finish in 3 months
- was fastest mile split in a month
- was fastest km split in a month
Fastest 5 mile runs
- 8:29/mi161bpm29/09/19
- 8:52/mi146bpm1/07/21
- 8:59/mi179bpm20/10/19
- 9:02/mi142bpm6/07/21
- 9:05/mi144bpm25/05/21
- 9:19/mi146bpm23/03/21
- 9:42/mi171bpm5/07/19
- 9:48/mi147bpm13/05/21
- 10:11/mi142bpm17/11/20
- 10:18/mi133bpm14/06/21
- 10:22/mi137bpm22/06/21
- 10:27/mi143bpm30/06/20
- 10:28/mi131bpm23/04/21
- 10:30/mi132bpm10/09/20
- 10:31/mi149bpm11/08/20
- 10:48/mi169bpm10/02/19
- 10:49/mi162bpm28/04/19
- 10:56/mi132bpm27/05/21
- 11:03/mi123bpm5/09/20
- 11:06/mi120bpm18/08/21
- 11:15/mi146bpm21/08/20
- 11:16/mi129bpm6/05/21
- 11:33/mi148bpm23/06/20
- 11:36/mi163bpm3/01/19
- 11:36/mi128bpm3/07/20
- 11:37/mi120bpm2/06/21
- 11:46/mi116bpm1/01/21
- 11:56/mi143bpm2/08/20
- 12:02/mi128bpm2/07/20
- 12:08/mi121bpm11/10/20
Last 180 days
Last 365 days
Last 730 days
When
Tuesday
23 Mar
23 Mar
47 °F
71% rh
38 °F
23 Mar
Tuesday
Total distance
5.00miles
Elapsed time
46:36
9:46AM - 10:32AM
Average pace
9:19minutes per mile
Trailing 90 day SPI comparison
Performance index
477
Estimated finish
4:22:00
5k
pace variability
14%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
6.44mph
Calories
581
Food equivalent
6" Veggie Lover's Pizza
Average heart rate
146bpm
104 - 172bpm
Average cadence
163spm
142 - 188spm