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    Team Chocolate
    Jonathan Freirich
    Four miles before school pickup still running for #BlackLiveMatter in #Buffalo and everywhere #GoBills !!!!, Avg Cadence:90

    Tags

    City Streets
    Galloway Walks
    Road
    Scajaquada Pathway
    Windy

    Notable (as of the date of this run)

    • was highest average heart rate in a month

    Fastest 4 mile runs

    • 7:45/mi
       
      12/18/14
    • 8:21/mi
       
      11/25/15
    • 8:23/mi
       
      3/04/13
    • 8:28/mi
       
      11/21/14
    • 8:31/mi
      153bpm
      6/04/18
    • 8:40/mi
       
      12/08/15
    • 8:41/mi
       
      4/02/14
    • 8:41/mi
       
      3/20/14
    • 8:43/mi
       
      11/26/21
    • 8:46/mi
       
      5/14/15
    • 8:47/mi
       
      3/15/15
    • 8:48/mi
       
      2/16/13
    • 8:51/mi
      165bpm
      7/27/18
    • 8:52/mi
      149bpm
      1/09/19
    • 8:53/mi
       
      4/09/15
    • 8:54/mi
       
      5/26/15
    • 8:56/mi
       
      10/04/13
    • 8:56/mi
       
      5/24/22
    • 8:58/mi
       
      5/21/16
    • 8:59/mi
      148bpm
      7/18/24
    • 8:59/mi
       
      2/28/17
    • 9:01/mi
       
      4/06/16
    • 9:06/mi
       
      5/19/15
    • 9:11/mi
      141bpm
      7/14/24
    • 9:12/mi
       
      11/25/21
    • 9:19/mi
       
      11/28/14
    • 9:19/mi
      153bpm
      1/22/21
    • 9:22/mi
      146bpm
      7/12/24
    • 9:24/mi
       
      11/11/22
    • 9:26/mi
      148bpm
      3/08/19
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Friday
    Jan 22
    28 °F
    70% rh
    11 °F
    Jan 22 Friday

    Total distance

    4.07miles

    Elapsed time

    37:53 2:32PM - 3:09PM

    Average pace

    9:19minutes per mile

    Route

    North Park
    Buffalo, New York

    Trailing 90 day SPI comparison

    Performance index

    466

    Estimated finish

    4:22:00
    5k

    pace variability

    14%

    elevation profile

    gained
    52ft
    lost
    -85ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.44mph

    Calories

    487
    780Calories/hour

    Food equivalent

    1lb of seafood ceviche
    or something unhealthy...

    Average heart rate

    153bpm
    79 - 171bpm

    Average cadence

    183spm
    52 - 198spm

    Change in speed over route

    Splits