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Team Red
James Foreman
Just a plod rather than speedwork - exhausted from the work week. Took 2 gels (one at 5, one at 10k)
Notable (as of the date of this run)
- was after sunset
- was fastest 15k ever
- was fastest 9mi in a year
- was lowest average heart rate in a month
- was lowest max heart rate in a month
- was latest run in a month
Fastest 9 mile runs
- 7:11/mi150bpm14/02/07
- 8:14/mi142bpm6/02/09
- 8:22/mi132bpm15/07/12
- 8:23/mi137bpm8/10/12
- 8:24/mi151bpm8/02/09
- 8:30/mi159bpm21/07/13
- 8:37/mi6/11/12
- 8:41/mi162bpm3/11/13
- 8:42/mi30/10/12
- 8:51/mi150bpm4/10/15
- 8:52/mi144bpm21/04/13
- 9:04/mi144bpm26/05/13
- 9:07/mi140bpm25/12/16
- 9:17/mi135bpm28/04/13
- 9:17/mi140bpm24/05/14
- 9:27/mi142bpm3/06/08
- 9:32/mi145bpm12/04/15
- 9:56/mi142bpm28/01/17
- 10:01/mi140bpm25/09/16
- 10:01/mi140bpm14/02/16
- 10:22/mi25/09/11
- 10:22/mi140bpm25/09/11
Last 180 days
Last 365 days
Last 730 days
When
Friday
6 Feb
6 Feb
65 °F
81% rh
6 Feb
Friday
Total distance
9.33miles
Elapsed time
1:16:46
Average pace
8:14minutes per mile
Trailing 90 day SPI comparison
Performance index
596
Estimated finish
4:22:00
5k
pace variability
4%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
7.29mph
Calories
1246
Food equivalent
An entire roasted chicken
Average heart rate
142bpm
67 - 153bpm