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    Team Dark Olive Green
    John Cooper
    Could not run on Tuesday, but did not want to make up for it by running longer and harder today

    Tags

    2 trackers
    Garmin f220
    Route 7

    Notable (as of the date of this run)

    • was highest max cadence in a year
    • was longest duration run in a month
    • was longest run in a month
    • was most calories burned in a month
    • was most elevation gained in a month
    • was highest elevation in a month
    • was hardest hills in a month
    • was most elevation lost in a month
    • was coolest run in a month

    Fastest 4 mile runs

    • 7:21/mi
       
      18/04/13
    • 7:34/mi
      153bpm
      24/05/18
    • 7:39/mi
      156bpm
      22/11/18
    • 7:40/mi
      154bpm
      19/06/18
    • 7:40/mi
      154bpm
      12/06/18
    • 7:43/mi
       
      11/09/18
    • 7:44/mi
      155bpm
      13/09/18
    • 7:45/mi
      154bpm
      27/09/18
    • 7:46/mi
      156bpm
      4/10/18
    • 7:46/mi
      148bpm
      17/07/18
    • 7:48/mi
      156bpm
      14/11/17
    • 7:50/mi
      155bpm
      15/05/18
    • 7:51/mi
      151bpm
      5/07/18
    • 7:51/mi
      153bpm
      25/09/18
    • 7:51/mi
      151bpm
      19/07/18
    • 7:52/mi
      148bpm
      3/07/18
    • 7:52/mi
      154bpm
      26/06/18
    • 7:52/mi
      155bpm
      2/10/18
    • 7:53/mi
      148bpm
      26/03/19
    • 7:54/mi
      152bpm
      17/10/17
    • 7:54/mi
      153bpm
      18/09/18
    • 7:55/mi
      150bpm
      22/05/18
    • 7:57/mi
      154bpm
      2/08/18
    • 7:58/mi
      150bpm
      16/04/19
    • 7:58/mi
      154bpm
      25/10/18
    • 8:01/mi
      152bpm
      12/09/17
    • 8:02/mi
      150bpm
      24/07/18
    • 8:02/mi
      152bpm
      19/09/17
    • 8:03/mi
      153bpm
      10/05/18
    • 8:03/mi
      154bpm
      2/11/17
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Thursday
    6 Sep
    60 °F
    79% rh
    6 Sep Thursday

    Total distance

    4.60miles

    Elapsed time

    42:14 1:53PM - 2:35PM

    Average pace

    9:11minutes per mile

    Route

    Crickhowell
    United Kingdom

    Trailing 90 day SPI comparison

    Performance index

    481

    Estimated finish

    4:22:00
    5k

    pace variability

    21%

    elevation profile

    gained
    570ft
    lost
    -570ft
    4
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.53mph

    Calories

    660
    960Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    154bpm
    64 - 165bpm

    Average cadence

    181spm
    88 - 206spm

    Change in speed over route

    Splits