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    Team Orange Red
    Lloyd Williams
    Found great 1mile trail. Beautiful sunny day 5c, with light breeze. Walked in Zone 3.

    Notable (as of the date of this run)

    • was lowest avg cadence ever
    • was warmest run ever

    Fastest 4 mile runs

    • 11:17/mi
      141bpm
      13/08/09
    • 17:16/mi
      123bpm
      13/03/29
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Friday
    Mar 29
    41 °F
    38% rh
    25 °F
    Mar 29 Friday

    Total distance

    3.99miles

    Elapsed time

    1:08:57 1:08PM - 2:16PM

    Average pace

    17:16minutes per mile

    Route

    Blue Rocks
    Canada

    Trailing 90 day SPI comparison

    Performance index

    182

    Estimated finish

    4:22:00
    5k

    pace variability

    22%

    elevation profile

    gained
    374ft
    lost
    -374ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    3.48mph

    Calories

    754
    660Calories/hour

    Food equivalent

    A bunch of bananas
    or something unhealthy...

    Average heart rate

    123bpm
    79 - 140bpm

    Average cadence

    73spm
    35 - 92spm

    Change in speed over route

    Splits