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    Team Red
    James Foreman
    Bit worn out; kempo the day before and a torturous train journey - plus two nights on the lash

    Notable (as of the date of this run)

    • was fastest start in a month

    Fastest 12 mile runs

    • 7:46/mi
      146bpm
      4/02/07
    • 8:00/mi
       
      11/11/12
    • 8:17/mi
      153bpm
      3/03/07
    • 8:21/mi
      162bpm
      27/05/12
    • 9:22/mi
      156bpm
      14/08/16
    • 9:33/mi
       
      13/08/11
    • 9:33/mi
       
      13/08/11
    • 11:25/mi
      153bpm
      4/09/11
    • 11:26/mi
       
      4/09/11
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    4 Feb
    42 °F
    69% rh
    34 °F
    4 Feb Sunday

    Total distance

    11.97miles

    Elapsed time

    1:32:56 9:37AM - 11:09AM

    Average pace

    7:46minutes per mile

    Route

    Pen-y-lan
    United Kingdom

    Trailing 90 day SPI comparison

    Performance index

    655

    Estimated finish

    4:22:00
    5k

    pace variability

    8%

    elevation profile

    gained
    1,751ft
    lost
    -1,742ft
    5
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.73mph

    Calories

    1586
    1020Calories/hour

    Food equivalent

    1 large whole salmon
    or something unhealthy...

    Average heart rate

    146bpm
    60 - 178bpm

    Change in speed over route

    Splits