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    Team Chocolate
    Jonathan Freirich
    First run after week off for foot pain. Foot seems ok. Ten quarter-mile intervals (with quarter-mile rest intervals) not too far off target time of 1:40/interval. 20 minutes warmup + 10 minutes cool down., Avg Cadence:88

    Tags

    Intervals
    #BuffaloParks
    10K
    City Streets
    Delaware Park
    Galloway Walks
    Great weather
    Hoyt Lake
    Road
    Warmup/Cooldown

    Notable (as of the date of this run)

    Nothing notable

    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

    Sunday
    Jul 4
    72 °F
    65% rh
    Jul 4 Sunday

    Total distance

    7.61miles

    Elapsed time

    1:11:42 9:25AM - 10:36AM

    Average pace

    9:26minutes per mile

    Route

    North Park
    Buffalo, New York

    Trailing 90 day SPI comparison

    Performance index

    493

    Estimated finish

    4:22:00
    5k

    pace variability

    22%

    elevation profile

    gained
    209ft
    lost
    -223ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.36mph

    Calories

    904
    780Calories/hour

    Food equivalent

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

    Average heart rate

    139bpm
    96 - 171bpm

    Average cadence

    178spm
    82 - 216spm

    Change in speed over route

    Splits