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    Team Dark Red
    Olivier Gounot

    Tags

    3x5x150m
    Speedwork

    Notable (as of the date of this run)

    • was fastest 4mi in a year
    • was fastest 7k in a year
    • was highest max heart rate in a month
    • was fastest mile split in a month
    • was fastest km split in a month
    • was fastest start 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
    • 7:35/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
      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
    • 8:14/mi
      11/05/15
    • 8:16/mi
      17/02/13
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    28 May
    59 °F
    73% rh
    28 May Wednesday

    Total distance

    4.91miles

    Elapsed time

    39:55 12:24PM - 1:14PM

    Average pace

    8:07
    minutes per mile

    Route

    Maisons-Alfort
    France

    Trailing 90 day SPI comparison

    Performance index

    567

    Estimated finish

    4:22:00
    5k

    pace variability

    31%

    elevation profile

    gained
    127ft
    lost
    -124ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.39mph

    Calories

    491
    720Calories/hour

    Food equivalent

    1lb of seafood ceviche
    or something unhealthy...

    Average heart rate

    155bpm
    101 - 189bpm

    Change in speed over route

    Splits