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    Team Dark Red
    Olivier Gounot
    échauffement et récupération à vélo, beaucoup de monde sur la route, bonnes sensations avec les jambes qui commencent à tirer sur les 2-3 dernières répétitions

    Tags

    2x5x400m
    Speedwork

    Notable (as of the date of this run)

    • was fastest 4mi ever
    • was fastest 7k ever
    • was fastest run in a month
    • was highest average heart rate in a month
    • was highest calories/hour in a month
    • was best performance in a month
    • was fastest finish in a month

    Fastest 4 mile runs

    • 6:40/mi
      30/05/14
    • 6:54/mi
      11/09/19
    • 7:11/mi
      11/03/16
    • 7:11/mi
      21/06/18
    • 7:16/mi
      9/11/16
    • 7:21/mi
      22/09/18
    • 7:29/mi
      5/05/20
    • 7:35/mi
      15/09/18
    • 7:38/mi
      23/07/16
    • 7:41/mi
      2/02/15
    • 7:41/mi
      28/09/18
    • 7:43/mi
      23/04/15
    • 7:45/mi
      12/09/12
    • 7:51/mi
      9/09/11
    • 7:52/mi
      26/01/19
    • 7:54/mi
      20/10/18
    • 7:55/mi
      19/12/14
    • 7:56/mi
      16/08/19
    • 7:57/mi
      22/01/19
    • 7:59/mi
      19/10/18
    • 8:00/mi
      26/04/20
    • 8:00/mi
      10/08/18
    • 8:00/mi
      24/11/18
    • 8:02/mi
      30/09/19
    • 8:04/mi
      19/02/12
    • 8:07/mi
      28/05/14
    • 8:07/mi
      17/02/17
    • 8:08/mi
      19/10/15
    • 8:12/mi
      24/09/16
    • 8:13/mi
      26/03/18
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Friday
    30 May
    63 °F
    73% rh
    30 May Friday

    Total distance

    4.70miles

    Elapsed time

    31:17 11:12AM - 11:43AM

    Average pace

    6:40
    minutes per mile

    Route

    Les Portes-en-Ré
    France

    Trailing 90 day SPI comparison

    Performance index

    721

    Estimated finish

    4:22:00
    5k

    pace variability

    19%

    elevation profile

    gained
    75ft
    lost
    -75ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    9.01mph

    Calories

    462
    900Calories/hour

    Food equivalent

    1lb of seafood ceviche
    or something unhealthy...

    Average heart rate

    172bpm
    100 - 189bpm

    Change in speed over route

    Splits