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    Team Chocolate
    Jonathan Freirich
    Long miles at better than pace! Thanks in no small art to Bruce Levine!, Avg Cadence:91

    Tags

    Great weather
    Long run

    Notable (as of the date of this run)

    • was during sunrise
    • was fastest 9mi in a year
    • was fastest 14k in a year
    • was earliest run in a year
    • was best performance in 6 months
    • was coolest run in 3 months
    • was longest run in a month

    Fastest 9 mile runs

    • 8:16/mi
       
      5/04/13
    • 8:22/mi
       
      2/16/13
    • 8:29/mi
       
      12/04/17
    • 8:29/mi
       
      6/15/13
    • 8:30/mi
      159bpm
      5/31/19
    • 8:44/mi
       
      6/28/14
    • 8:48/mi
       
      9/03/16
    • 8:52/mi
       
      12/17/17
    • 9:00/mi
       
      8/07/16
    • 9:00/mi
       
      7/17/16
    • 9:09/mi
      141bpm
      8/28/19
    • 9:09/mi
      154bpm
      11/20/23
    • 9:11/mi
      157bpm
      11/17/24
    • 9:25/mi
      161bpm
      12/03/23
    • 9:29/mi
       
      8/22/16
    • 10:02/mi
       
      8/21/17
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    Sep 3
    53 °F
    90% rh
    Sep 3 Saturday

    Total distance

    9.11miles

    Elapsed time

    1:20:12 6:07AM - 7:35AM

    Average pace

    8:48minutes per mile

    Route

    Soldiers Place
    Buffalo, New York

    Trailing 90 day SPI comparison

    Performance index

    548

    Estimated finish

    4:22:00
    5k

    pace variability

    6%

    elevation profile

    gained
    196ft
    lost
    -193ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.81mph

    Calories

    1100
    840Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average cadence

    183spm
    4 - 255spm

    Change in speed over route

    Splits