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    Team Firebrick
    Daniel Duclos
    Half Marathon training, Week 7, day 24: Low HR / MAF run. Really coold - freezing actually. Several frozen puddles. Managed to keep HR down, sloooooowly running, passed by everyone and their dogs too. Beautiful scenery, tho. App said 15km run, but smashrun reduced ot to 14,48km.

    Tags

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

    Notable (as of the date of this run)

    • was longest duration run in 3 months
    • was longest run in 3 months
    • was most calories burned in 3 months
    • was lowest max heart rate in a month
    • was most negative km splits in a month

    Fastest 9 mile runs

    • 10:15/mi
      131bpm
      13/08/21
    • 10:21/mi
      141bpm
      10/08/21
    • 10:26/mi
      132bpm
      7/09/20
    • 11:13/mi
      153bpm
      23/02/20
    • 11:54/mi
      124bpm
      8/09/20
    • 12:18/mi
      128bpm
      5/01/21
    • 12:21/mi
      124bpm
      19/09/20
    • 13:07/mi
      165bpm
      11/08/19
    • 16:21/mi
      138bpm
      29/12/19
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    29 Dec
    36 °F
    75% rh
    25 °F
    29 Dec Sunday

    Total distance

    9.04miles

    Elapsed time

    2:27:45 9:43AM - 12:12PM

    Average pace

    16:21minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    235

    Estimated finish

    4:22:00
    5k

    pace variability

    10%

    elevation profile

    gained
    127ft
    lost
    -118ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    3.67mph

    Calories

    1325
    540Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    138bpm
    113 - 150bpm

    Change in speed over route

    Splits