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Team Orange Red
Lloyd Williams
3+km form interval run in snow and ice. First run after long layoff. Highest weight at 100.8 kg. Plan to run 1st marathon 2014-1011 in Wolfville.
Notable (as of the date of this run)
- was first run in 21 days
- was highest average heart rate in a month
- was highest max heart rate in a month
- was most elevation gained in a month
- was highest elevation in a month
- was most elevation lost in a month
- was lowest avg cadence in a month
- was coldest run in a month
Fastest 2 mile runs
- 9:32/mi142bpm13/05/10
- 10:51/mi146bpm13/06/27
- 11:06/mi150bpm13/03/19
- 11:16/mi140bpm13/07/26
- 11:17/mi128bpm13/05/11
- 11:22/mi13/09/27
- 11:24/mi149bpm13/10/23
- 11:24/mi154bpm13/03/07
- 11:26/mi140bpm13/07/24
- 11:26/mi139bpm13/07/16
- 11:31/mi141bpm13/10/25
- 11:34/mi143bpm14/06/16
- 11:36/mi141bpm13/07/23
- 11:40/mi151bpm13/03/16
- 11:46/mi148bpm13/03/22
- 11:50/mi153bpm13/03/06
- 11:54/mi141bpm13/07/02
- 12:02/mi148bpm14/06/17
- 12:02/mi135bpm13/07/09
- 12:03/mi148bpm14/04/15
- 12:04/mi137bpm13/10/24
- 12:06/mi13/03/09
- 12:09/mi140bpm13/07/25
- 12:33/mi126bpm13/07/08
- 12:37/mi132bpm13/07/10
- 12:41/mi151bpm13/12/30
- 13:10/mi145bpm13/03/12
- 13:12/mi13/02/26
- 13:15/mi138bpm14/06/28
- 14:20/mi13/03/03
Last 180 days
Last 365 days
Last 730 days
When
Monday
Dec 30
Dec 30
37 °F
88% rh
20 °F
Dec 30
Monday
Total distance
2.30miles
Elapsed time
29:08
9:13AM - 9:42AM
Average pace
12:41minutes per mile
Trailing 90 day SPI comparison
Performance index
275
Estimated finish
4:22:00
5k
pace variability
7%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
4.73mph
Calories
427
Food equivalent
40 large broiled shrimp
Average heart rate
151bpm
117 - 163bpm
Average cadence
180spm
114 - 186spm