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Team Firebrick
Daniel Duclos
Marathon raining week 5, run 18: warmup, intervals, cool down. it was supposed to be a hill repeats, but no hills in Amsterdam, so we do what we can. Wasn't motivated for this one, but did it anyway.
Notable (as of the date of this run)
- was highest max heart rate in 3 months
Fastest 3 mile runs
- 7:34/mi174bpm29/11/20
- 7:51/mi155bpm10/07/21
- 8:17/mi189bpm30/05/20
- 8:27/mi147bpm3/06/21
- 8:45/mi163bpm5/03/21
- 8:47/mi157bpm27/03/21
- 9:16/mi148bpm17/03/21
- 9:19/mi145bpm8/01/21
- 9:28/mi173bpm2/05/19
- 9:30/mi154bpm3/03/21
- 9:32/mi159bpm10/07/19
- 9:36/mi165bpm21/05/19
- 9:39/mi134bpm9/12/20
- 9:40/mi171bpm21/02/20
- 9:40/mi128bpm7/08/21
- 9:41/mi151bpm20/01/22
- 9:41/mi161bpm28/01/22
- 9:46/mi152bpm28/01/20
- 9:47/mi166bpm21/04/19
- 9:53/mi6/12/20
- 9:56/mi159bpm7/07/20
- 10:00/mi167bpm13/06/19
- 10:05/mi166bpm23/05/19
- 10:06/mi152bpm8/01/20
- 10:09/mi168bpm31/03/19
- 10:11/mi142bpm28/08/21
- 10:11/mi142bpm28/08/21
- 10:12/mi158bpm16/07/19
- 10:13/mi158bpm26/12/19
- 10:15/mi160bpm1/01/20
Last 180 days
Last 365 days
Last 730 days
When
Tuesday
30 Mar
30 Mar
50 °F
73% rh
42 °F
30 Mar
Tuesday
Total distance
3.93miles
Elapsed time
43:52
9:52AM - 10:37AM
Average pace
11:09minutes per mile
Trailing 90 day SPI comparison
Performance index
363
Estimated finish
4:22:00
5k
pace variability
28%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
5.38mph
Calories
465
Food equivalent
1lb of seafood ceviche
Average heart rate
138bpm
80 - 185bpm
Average cadence
158spm
10 - 206spm