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Team Orange Red
Lloyd Williams
Focus: pelvic rotation and upper body. Sunny 15-20km wind from NW. 6:48 avg for 20min intervals.
Notable (as of the date of this run)
- was fastest 4k ever
- was fastest km split ever
- was best performance ever
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
Saturday
Mar 16
Mar 16
25 °F
67% rh
10 °F
Mar 16
Saturday
Total distance
2.77miles
Elapsed time
32:17
11:16AM - 11:49AM
Average pace
11:40
minutes per mile
Trailing 90 day SPI comparison
Performance index
324
Estimated finish
4:22:00
5k
pace variability
12%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
5.15mph
Calories
508
Food equivalent
2lbs of blueberries
Average heart rate
151bpm
108 - 163bpm
Average cadence
89spm
34 - 93spm