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    Team Firebrick
    Daniel Duclos
    Half Marathon training, Week 6, day 20: MAF/Low HR long run. Drizzle all the way. Very grey run.

    Tags

    #MAF
    Amstel
    Asics nimbus 21
    Long run
    Low Heart Rate
    MAF
    rainy
    Riverside

    Notable (as of the date of this run)

    • was winter solstice
    • was fastest 11k in 6 months
    • was fastest 6mi in 3 months

    Fastest 6 mile runs

    • 8:52/mi
      151bpm
      29/07/21
    • 8:55/mi
      182bpm
      19/07/20
    • 8:55/mi
      155bpm
      16/06/21
    • 9:03/mi
      154bpm
      26/06/21
    • 9:25/mi
      141bpm
      15/04/21
    • 9:26/mi
      149bpm
      25/08/20
    • 9:37/mi
      139bpm
      2/04/21
    • 9:37/mi
      134bpm
      2/10/20
    • 10:00/mi
      147bpm
      30/04/21
    • 10:01/mi
      143bpm
      7/04/21
    • 10:05/mi
      150bpm
      28/04/21
    • 10:16/mi
      166bpm
      7/07/19
    • 10:19/mi
      138bpm
      29/06/21
    • 10:28/mi
      141bpm
      4/08/21
    • 10:33/mi
       
      9/06/19
    • 10:35/mi
      157bpm
      9/06/20
    • 10:36/mi
      119bpm
      9/10/20
    • 10:46/mi
      167bpm
      5/05/19
    • 10:47/mi
      149bpm
      4/07/21
    • 10:52/mi
      124bpm
      8/07/21
    • 10:54/mi
      132bpm
      17/09/20
    • 10:59/mi
      164bpm
      16/06/19
    • 11:04/mi
      119bpm
      25/08/21
    • 11:07/mi
      146bpm
      8/08/20
    • 11:08/mi
      124bpm
      18/07/21
    • 11:13/mi
      125bpm
      24/06/21
    • 11:15/mi
      124bpm
      8/05/21
    • 11:16/mi
      126bpm
      30/12/20
    • 11:16/mi
      132bpm
      13/07/21
    • 11:18/mi
      145bpm
      12/07/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Sunday
    22 Dec
    46 °F
    93% rh
    36 °F
    22 Dec Sunday

    Total distance

    6.85miles

    Elapsed time

    1:35:26 9:38AM - 11:14AM

    Average pace

    13:55minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    286

    Estimated finish

    4:22:00
    5k

    pace variability

    10%

    elevation profile

    gained
    75ft
    lost
    -101ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.31mph

    Calories

    950
    600Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    140bpm
    60 - 159bpm

    Average cadence

    154spm
    94 - 166spm

    Change in speed over route

    Splits