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Team Chocolate
Jonathan Freirich
Still a little bit of a sore calf and also feeling a bit better. Not so slow shorter miles on a brisk #Buffalo morning - a good week to all!, Avg Cadence:94
Notable (as of the date of this run)
- was fastest 3mi in 6 months
- was fastest 6k in 3 months
- was coldest run in a month
Fastest 3 mile runs
- 7:13/mi163bpm8/31/19
- 7:29/mi158bpm4/01/19
- 7:36/mi10/31/17
- 7:38/mi5/15/13
- 7:42/mi11/17/17
- 7:46/mi8/08/17
- 7:47/mi161bpm5/24/18
- 7:52/mi162bpm2/03/20
- 8:05/mi12/21/13
- 8:13/mi7/20/17
- 8:14/mi168bpm9/28/23
- 8:18/mi179bpm6/02/18
- 8:21/mi12/21/13
- 8:26/mi167bpm8/03/20
- 8:28/mi158bpm2/09/19
- 8:30/mi167bpm8/30/23
- 8:33/mi11/16/21
- 8:34/mi5/29/22
- 8:37/mi5/17/16
- 8:43/mi11/11/21
- 8:43/mi145bpm9/24/19
- 8:43/mi1/04/15
- 8:45/mi5/30/22
- 8:46/mi5/26/22
- 8:46/mi2/16/22
- 8:47/mi5/01/17
- 8:47/mi9/27/21
- 8:53/mi6/07/22
- 8:53/mi144bpm2/15/19
- 8:54/mi11/24/21
Last 180 days
Last 365 days
Last 730 days
When
Monday
Jan 7
Jan 7
23 °F
71% rh
9 °F
Jan 7
Monday
Total distance
3.88miles
Elapsed time
34:42
9:13AM - 9:47AM
Average pace
8:57minutes per mile
Trailing 90 day SPI comparison
Performance index
489
Estimated finish
4:22:00
5k
pace variability
10%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
6.71mph
Calories
461
Food equivalent
1lb of seafood ceviche
Average heart rate
148bpm
112 - 165bpm
Average cadence
189spm
128 - 218spm