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    Team Orange Red
    Lloyd Williams
    8 mile ZONE 2 easy run + 3X8sec hill repeats. Ran up Saw Pit Rd which is part of the Lunenburg 5k race. Difficulty keeping cadence last half. Lats bothered me last several miles, still sore after run. Hill repeats felt good.

    Notable (as of the date of this run)

    • was longest duration run ever
    • was longest run ever
    • was most calories burned ever
    • was most elevation gained ever
    • was highest elevation ever
    • was most elevation lost ever

    Fastest 8 mile runs

    • 12:14/mi
      134bpm
      13/09/01
    • 12:23/mi
      128bpm
      13/08/18
    • 12:33/mi
      138bpm
      13/04/21
    • 12:52/mi
      130bpm
      13/07/07
    • 13:39/mi
      140bpm
      13/04/10
    • 13:57/mi
      142bpm
      13/04/02
    • 14:25/mi
      135bpm
      13/03/28
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Thursday
    Mar 28
    35 °F
    69% rh
    24 °F
    Mar 28 Thursday

    Total distance

    8.19miles

    Elapsed time

    1:58:05 9:43AM - 11:41AM

    Average pace

    14:25minutes per mile

    Route

    Blue Rocks
    Canada

    Trailing 90 day SPI comparison

    Performance index

    280

    Estimated finish

    4:22:00
    5k

    pace variability

    8%

    elevation profile

    gained
    587ft
    lost
    -590ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.16mph

    Calories

    1514
    780Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    135bpm
    97 - 163bpm

    Average cadence

    88spm
    55 - 106spm

    Change in speed over route

    Splits