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    Team Firebrick
    Daniel Duclos
    Walk, Xero Born to Run Zelo

    Tags

    Walk
    Road

    Notable (as of the date of this run)

    • was longest duration run in a year
    • was most negative mile splits in a month
    • was most elevation lost in a month

    Fastest 4 mile walks

    • 15:57/mi
      88bpm
      24/05/21
    • 18:21/mi
      112bpm
      21/04/24
    • 18:38/mi
      103bpm
      28/05/23
    • 18:39/mi
      106bpm
      5/02/24
    • 19:07/mi
      103bpm
      21/07/23
    • 19:44/mi
      107bpm
      8/07/23
    • 19:46/mi
      102bpm
      22/12/23
    • 19:46/mi
      102bpm
      15/07/23
    • 21:13/mi
      101bpm
      17/06/23
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    17 Jun
    78 °F
    26% rh
    17 Jun Saturday

    Total distance

    4.00miles

    Elapsed time

    1:24:53 3:17PM - 4:41PM

    Average pace

    21:13minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    120

    Estimated finish

    4:22:00
    5k

    pace variability

    12%

    elevation profile

    gained
    91ft
    lost
    -98ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    2.83mph

    Calories

    674
    480Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    101bpm
    87 - 138bpm

    Average cadence

    107spm
    18 - 190spm

    Change in speed over route

    Splits