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    Team Orange Red
    Lloyd Williams
    Last 15 min moderate. 14:45/14:30/14:15/14:00/13:45/13:30/13:15/13:00/12:45/12:30 (avg 14:00). Was originally going to do 30sec interval changes but realized that was going to be too aggressive. had better times in the beginning and did an 11:41 last mile.

    Tags

    10 miles
    PR
    Tempo Run

    Notable (as of the date of this run)

    • was longest duration run ever
    • was longest run ever
    • was highest max heart rate ever
    • was most calories burned ever
    • was most negative mile splits ever
    • was most elevation gained ever
    • was most elevation lost ever

    Fastest 10 mile runs

    • 12:54/mi
      140bpm
      13/07/14
    • 13:07/mi
      149bpm
      13/03/31
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    Mar 31
    33 °F
    67% rh
    25 °F
    Mar 31 Sunday

    Total distance

    10.34miles

    Elapsed time

    2:15:33 9:27AM - 11:42AM

    Average pace

    13:07minutes per mile

    Route

    Blue Rocks
    Canada

    Trailing 90 day SPI comparison

    Performance index

    332

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    853ft
    lost
    -846ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.58mph

    Calories

    1877
    840Calories/hour

    Food equivalent

    Giant steak dinner
    or something unhealthy...

    Average heart rate

    149bpm
    123 - 175bpm

    Average cadence

    88spm
    58 - 94spm

    Change in speed over route

    Splits