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    J.D. Williams

    Tags

    Cooper test
    Road

    Notable (as of the date of this run)

    • was after sunset
    • was fastest run in 3 months
    • was best performance in 3 months
    • was fastest start in 3 months

    Best Cooper tests

    • 2,607m
      7/14/18
    • 2,592m
      4/21/17
    • 2,528m
      8/20/17
    • 2,429m
      4/30/17
    • 2,417m
      3/21/17
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    Aug 20
    96 °F
    20% rh
    Aug 20 Sunday

    Total distance

    2,528meters

    VO2 max

    45ml/kg/min

    Age/Sex rating

    Excellent
    Very good
    Good
    Average
    Untrained

    Average pace

    7:37minutes per mile

    Route

    Country Meadows
    Arizona

    Trailing 90 day SPI comparison

    Performance index

    536

    Estimated finish

    4:22:00
    5k

    pace variability

    8%

    elevation profile

    gained
    9ft
    lost
    -6ft
    1
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.87mph

    Calories

    211
    1080Calories/hour

    Food equivalent

    50 Cherries
    or something unhealthy...

    Average heart rate

    164bpm
    148 - 175bpm

    Average cadence

    155spm
    142 - 164spm

    Change in speed over route

    Splits