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Team Dark Red
Olivier Gounot
Supposed to be 8km easy + 8km moderate according to Brad Hudson’s training plan. First half too fast, second half too slow, probably because of relative downhill and wind in the back, and the opposite on the way back. Super steady HR, super high volume week is paying off!
Notable (as of the date of this run)
- was fastest 15k in a year
Fastest 9 mile runs
- 6:58/mi151bpm6/11/19
- 6:59/mi155bpm8/03/17
- 7:09/mi150bpm5/10/16
- 7:10/mi159bpm12/10/14
- 7:11/mi148bpm18/04/24
- 7:12/mi159bpm7/04/16
- 7:16/mi132bpm29/08/23
- 7:17/mi157bpm28/09/16
- 7:18/mi138bpm24/09/21
- 7:19/mi144bpm16/11/18
- 7:20/mi153bpm22/03/17
- 7:25/mi154bpm8/10/14
- 7:27/mi144bpm7/10/23
- 7:27/mi153bpm9/02/24
- 7:27/mi156bpm17/03/16
- 7:28/mi148bpm14/09/18
- 7:29/mi154bpm1/02/15
- 7:30/mi140bpm29/01/17
- 7:34/mi154bpm1/04/16
- 7:35/mi159bpm25/09/15
- 7:35/mi154bpm22/03/16
- 7:35/mi138bpm1/12/18
- 7:36/mi146bpm15/01/17
- 7:36/mi26/03/24
- 7:38/mi156bpm3/11/15
- 7:39/mi143bpm20/11/16
- 7:40/mi143bpm13/02/24
- 7:41/mi150bpm5/10/14
- 7:41/mi146bpm14/05/20
- 7:45/mi144bpm24/04/16
Last 30 days
Last 90 days
Last 180 days
When
Saturday
1 Dec
1 Dec
45 °F
91% rh
32 °F
1 Dec
Saturday
Total distance
9.87miles
Elapsed time
1:14:53
Average pace
7:35minutes per mile
Trailing 90 day SPI comparison
Performance index
661
Estimated finish
4:22:00
5k
pace variability
8%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
7.91mph
Calories
982
Food equivalent
A half gallon of Orange Juice
Average heart rate
138bpm
75 - 153bpm
Average cadence
177spm
74 - 188spm