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    Team Firebrick
    Daniel Duclos
    Marathon training week 5: long run. 16k easy, 5K tempo. Got lost. Saw cows and windmills... Heh, Netherlands. Love it. :P

    Notable (as of the date of this run)

    • was longest duration run ever
    • was longest run in 3 months
    • was highest max heart rate in 3 months
    • was most calories burned in 3 months

    Fastest 13 mile runs

    • 9:08/mi
      153bpm
      17/10/20
    • 10:08/mi
      136bpm
      16/07/21
    • 10:27/mi
      130bpm
      15/08/21
    • 10:37/mi
      168bpm
      8/03/20
    • 11:41/mi
      172bpm
      8/09/19
    • 12:33/mi
      131bpm
      4/04/21
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    4 Apr
    48 °F
    61% rh
    37 °F
    4 Apr Sunday

    Total distance

    13.11miles

    Elapsed time

    2:44:30 12:11PM - 3PM

    Average pace

    12:33minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    363

    Estimated finish

    4:22:00
    5k

    pace variability

    15%

    elevation profile

    gained
    160ft
    lost
    -108ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.78mph

    Calories

    1570
    600Calories/hour

    Food equivalent

    1 large whole salmon
    or something unhealthy...

    Average heart rate

    131bpm
    77 - 186bpm

    Average cadence

    158spm
    16 - 182spm

    Change in speed over route

    Splits