FriendsClose
    Team Red
    James Foreman
    Had to put in about 13k, with a mile at tempo. Wimped out at 11.5k, but did the tempo (still pretty tired from Sunday)

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 11k ever

    Fastest 7 mile runs

    • 7:46/mi
      158bpm
      3/02/09
    • 7:50/mi
      152bpm
      24/03/07
    • 7:51/mi
      158bpm
      23/02/09
    • 7:56/mi
       
      24/08/12
    • 7:59/mi
      148bpm
      28/02/17
    • 8:02/mi
       
      14/08/12
    • 8:03/mi
      160bpm
      16/12/08
    • 8:04/mi
       
      5/02/13
    • 8:08/mi
      146bpm
      22/04/07
    • 8:09/mi
       
      15/02/13
    • 8:12/mi
      164bpm
      21/09/11
    • 8:12/mi
       
      21/09/11
    • 8:13/mi
      146bpm
      30/12/16
    • 8:17/mi
      155bpm
      4/08/08
    • 8:21/mi
      153bpm
      17/11/16
    • 8:21/mi
      149bpm
      27/12/16
    • 8:24/mi
      165bpm
      27/10/13
    • 8:24/mi
       
      7/08/12
    • 8:25/mi
      147bpm
      13/01/08
    • 8:31/mi
       
      8/08/12
    • 8:31/mi
      139bpm
      21/12/14
    • 8:31/mi
       
      8/02/13
    • 8:33/mi
       
      31/01/10
    • 8:34/mi
       
      21/08/12
    • 8:35/mi
       
      12/02/13
    • 8:36/mi
      150bpm
      28/12/13
    • 8:38/mi
      138bpm
      25/01/17
    • 8:40/mi
      166bpm
      19/06/16
    • 8:43/mi
       
      7/02/13
    • 8:44/mi
       
      17/09/12
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Monday
    23 Feb
    73 °F
    89% rh
    23 Feb Monday

    Total distance

    7.20miles

    Elapsed time

    56:31 9:06PM - 10:02PM

    Average pace

    7:51minutes per mile

    Route

    Jardines Lookout
    China

    Trailing 90 day SPI comparison

    Performance index

    615

    Estimated finish

    4:22:00
    5k

    pace variability

    7%

    elevation profile

    gained
    1,125ft
    lost
    -1,194ft
    5
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.64mph

    Calories

    944
    1020Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    158bpm
    85 - 179bpm

    Change in speed over route

    Splits