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    Team Red
    James Foreman

    Notable (as of the date of this run)

    • was longest duration run in a year
    • was longest run in a year
    • was highest elevation in a year

    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 Sep
    81 °F
    88% rh
    89 °F
    4 Sep Sunday

    Total distance

    12.22miles

    Elapsed time

    2:19:30 6:38AM - 8:57AM

    Average pace

    11:25minutes per mile

    Route

    Wong Chuk Hang Kau Wai
    China

    Trailing 90 day SPI comparison

    Performance index

    407

    Estimated finish

    4:22:00
    5k

    pace variability

    19%

    elevation profile

    gained
    577ft
    lost
    -1,200ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.26mph

    Calories

    1566
    660Calories/hour

    Food equivalent

    1 large whole salmon
    or something unhealthy...

    Average heart rate

    153bpm
    98 - 165bpm

    Change in speed over route

    Splits