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    Team Firebrick
    Daniel Duclos
    10min @z2, 32 min @z3, 10 min @z2. Not happy about my performance today. Higher bpm to a slower pace. It was sunny, actually.

    Notable (as of the date of this run)

    • was fastest 4mi in a month

    Fastest 4 mile runs

    • 8:38/mi
      144bpm
      19/05/21
    • 9:42/mi
      148bpm
      20/04/21
    • 9:42/mi
      153bpm
      11/03/21
    • 10:03/mi
      131bpm
      6/10/20
    • 10:14/mi
      145bpm
      10/11/20
    • 10:19/mi
      158bpm
      19/05/20
    • 10:21/mi
      167bpm
      16/06/20
    • 10:24/mi
      152bpm
      3/01/20
    • 10:34/mi
      155bpm
      13/01/20
    • 10:37/mi
      141bpm
      25/11/20
    • 10:38/mi
      142bpm
      13/10/20
    • 10:41/mi
      152bpm
      14/07/20
    • 10:47/mi
      153bpm
      25/02/20
    • 10:52/mi
      159bpm
      18/05/19
    • 11:00/mi
      161bpm
      12/05/19
    • 11:01/mi
      131bpm
      3/11/20
    • 11:07/mi
      165bpm
      25/12/19
    • 11:14/mi
      154bpm
      17/02/20
    • 11:17/mi
      136bpm
      20/01/20
    • 11:18/mi
      154bpm
      15/02/19
    • 11:20/mi
      168bpm
      13/01/19
    • 11:33/mi
      123bpm
      4/07/21
    • 11:33/mi
      163bpm
      27/12/18
    • 11:38/mi
      131bpm
      30/08/20
    • 11:38/mi
      131bpm
      5/06/20
    • 11:43/mi
      135bpm
      4/08/20
    • 11:44/mi
      141bpm
      14/05/20
    • 11:46/mi
      134bpm
      11/05/20
    • 11:48/mi
      123bpm
      2/12/20
    • 11:50/mi
      122bpm
      6/11/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Monday
    17 Feb
    46 °F
    77% rh
    27 °F
    17 Feb Monday

    Total distance

    4.61miles

    Elapsed time

    51:49 2:56PM - 3:51PM

    Average pace

    11:14minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    368

    Estimated finish

    4:22:00
    5k

    pace variability

    11%

    elevation profile

    gained
    180ft
    lost
    -232ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.34mph

    Calories

    615
    720Calories/hour

    Food equivalent

    6" Veggie Lover's Pizza
    or something unhealthy...

    Average heart rate

    154bpm
    60 - 175bpm

    Average cadence

    161spm
    112 - 176spm

    Change in speed over route

    Splits