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    Team Dark Orange
    esseffgee
    2nd re-run on b210k, week 2, to make up for a couple of lost weeks. Running with my dog pushes me to move a bit faster, but I still can't maintain it for as long as I'd like. If the Greek guy with the awesome food cart is by work, I am going to eat a ton of hummus, since I've earned it.

    Tags

    B210K W2D2
    Mason

    Notable (as of the date of this run)

    • was highest max cadence ever
    • was fastest run in 3 months
    • was fastest finish in 3 months
    • was fastest mile split in a month
    • was fastest km split in a month
    • was best performance in a month
    • was highest avg cadence in a month

    Fastest 4 mile runs

    • 10:22/mi
       
      6/19/17
    • 10:25/mi
      118bpm
      10/11/15
    • 10:32/mi
       
      10/20/15
    • 10:38/mi
       
      1/18/17
    • 10:57/mi
       
      12/16/16
    • 11:01/mi
      137bpm
      5/08/17
    • 11:05/mi
       
      2/25/16
    • 11:07/mi
      137bpm
      3/09/17
    • 11:09/mi
      106bpm
      10/09/15
    • 11:10/mi
       
      9/15/16
    • 11:10/mi
      131bpm
      9/01/17
    • 11:13/mi
       
      1/12/17
    • 11:14/mi
       
      4/25/17
    • 11:15/mi
      82bpm
      10/23/15
    • 11:17/mi
       
      9/04/16
    • 11:17/mi
       
      2/08/16
    • 11:21/mi
       
      1/26/17
    • 11:25/mi
       
      5/02/17
    • 11:27/mi
      133bpm
      4/20/17
    • 11:28/mi
       
      11/20/15
    • 11:28/mi
      132bpm
      10/03/17
    • 11:31/mi
       
      3/30/17
    • 11:31/mi
      134bpm
      9/14/17
    • 11:31/mi
       
      12/28/16
    • 11:34/mi
       
      3/27/17
    • 11:34/mi
       
      12/03/15
    • 11:34/mi
       
      12/11/15
    • 11:35/mi
       
      9/13/16
    • 11:35/mi
      135bpm
      4/18/17
    • 11:37/mi
      135bpm
      3/24/17
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Monday
    Feb 8
    36 °F
    75% rh
    28 °F
    Feb 8 Monday

    Total distance

    4.42miles

    Elapsed time

    49:55 7:10AM - 8AM

    Average pace

    11:17
    minutes per mile

    Route

    Fishtown
    Philadelphia, Pennsylvania

    Trailing 90 day SPI comparison

    Performance index

    363

    Estimated finish

    4:22:00
    5k

    pace variability

    22%

    elevation profile

    gained
    32ft
    lost
    -36ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.31mph

    Calories

    896
    1080Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average cadence

    140spm
    100 - 244spm

    Change in speed over route

    Splits