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    Team Dim Gray
    Hans van der Meer

    Notable (as of the date of this run)

    • during sunset
    • lowest average heart rate in a month

    Fastest 4 mile runs

    • 7:43/mi
      162bpm
      14/01/18
    • 7:58/mi
       
      5/08/14
    • 7:58/mi
      157bpm
      3/08/20
    • 7:59/mi
      156bpm
      17/06/20
    • 8:08/mi
      151bpm
      8/07/20
    • 8:13/mi
      153bpm
      1/03/18
    • 8:25/mi
       
      5/04/11
    • 8:28/mi
      144bpm
      22/07/20
    • 8:31/mi
      154bpm
      27/03/19
    • 8:34/mi
      145bpm
      8/08/21
    • 8:37/mi
      67bpm
      20/09/11
    • 8:38/mi
       
      18/12/12
    • 8:51/mi
      145bpm
      18/07/21
    • 8:52/mi
       
      13/05/14
    • 8:52/mi
       
      28/06/13
    • 8:52/mi
       
      6/01/17
    • 8:53/mi
       
      11/04/13
    • 8:56/mi
       
      13/10/15
    • 8:57/mi
      152bpm
      13/01/21
    • 9:00/mi
       
      19/02/15
    • 9:01/mi
      142bpm
      30/12/10
    • 9:04/mi
       
      2/06/16
    • 9:09/mi
       
      24/07/14
    • 9:09/mi
      147bpm
      4/05/18
    • 9:14/mi
      143bpm
      23/06/22
    • 9:16/mi
      134bpm
      17/09/17
    • 9:17/mi
      168bpm
      6/08/11
    • 9:18/mi
      153bpm
      30/03/12
    • 9:21/mi
      154bpm
      23/10/19
    • 9:22/mi
      142bpm
      6/04/20
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    16 Aug
    76 °F
    68% rh
    16 Aug Tuesday

    Total distance

    4.78miles

    Elapsed time

    1:06:23 8:03PM - 9:09PM

    Average pace

    13:53minutes per mile

    Route

    Malburgen West
    Arnhem, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    271

    Estimated finish

    4:22:00
    5k

    pace variability

    44%

    elevation profile

    gained
    68ft
    lost
    -82ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.32mph

    Calories

    785
    720Calories/hour

    Food equivalent

    A bunch of bananas
    or something unhealthy...

    Average heart rate

    120bpm
    74 - 146bpm

    Average cadence

    158spm
    92 - 180spm

    Change in speed over route

    Splits