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    Team Chocolate
    Jonathan Freirich
    Twelve quarter-mile intervals with 90 second rest intervals and a 2:30 rest between sixth and seventh. 20 minutes warmup about 9 minutes cool down., Avg Cadence:88

    Tags

    Intervals
    #BuffaloParks
    City Streets
    Delaware Park
    Galloway Walks
    Hot
    Humid
    Road
    Warmup/Cooldown
    Windy

    Notable (as of the date of this run)

    • was hottest run in 6 months
    • was most negative km splits in a month

    Fastest 7 mile runs

    • 7:51/mi
       
      10/30/14
    • 7:56/mi
       
      11/04/13
    • 7:56/mi
       
      4/28/13
    • 7:58/mi
       
      1/01/15
    • 8:00/mi
       
      6/02/13
    • 8:00/mi
       
      11/21/13
    • 8:03/mi
       
      4/20/13
    • 8:09/mi
       
      11/19/13
    • 8:11/mi
      160bpm
      10/04/18
    • 8:11/mi
       
      5/30/13
    • 8:11/mi
      170bpm
      8/30/18
    • 8:13/mi
       
      2/28/13
    • 8:16/mi
      164bpm
      9/07/18
    • 8:16/mi
       
      2/13/13
    • 8:17/mi
       
      7/05/14
    • 8:17/mi
       
      9/12/13
    • 8:18/mi
       
      12/08/13
    • 8:19/mi
      164bpm
      10/18/18
    • 8:19/mi
      156bpm
      9/19/19
    • 8:20/mi
       
      10/10/14
    • 8:23/mi
       
      4/18/13
    • 8:23/mi
       
      12/12/14
    • 8:24/mi
       
      8/15/14
    • 8:27/mi
      164bpm
      7/11/18
    • 8:28/mi
       
      10/28/14
    • 8:30/mi
      155bpm
      9/05/18
    • 8:31/mi
       
      8/08/14
    • 8:34/mi
      158bpm
      12/09/18
    • 8:34/mi
       
      5/08/14
    • 8:34/mi
      149bpm
      8/20/18
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    May 25
    76 °F
    76% rh
    May 25 Tuesday

    Total distance

    7.27miles

    Elapsed time

    1:07:17 10:10AM - 11:17AM

    Average pace

    9:15minutes per mile

    Route

    North Park
    Buffalo, New York

    Trailing 90 day SPI comparison

    Performance index

    502

    Estimated finish

    4:22:00
    5k

    pace variability

    25%

    elevation profile

    gained
    236ft
    lost
    -229ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.48mph

    Calories

    868
    780Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    151bpm
    119 - 179bpm

    Average cadence

    179spm
    82 - 228spm

    Change in speed over route

    Splits