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    Team Orange Red
    Lloyd Williams
    Workout Type: Easy run 9 miles
    Intent: Remain in Zone 2
    Weather: snow, 25km winds, -3c
    Focus: Zone 2
    Lessons: dress warmer, HR rose because of cold wind on flats.
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    Tags

    Walk/Run
    LSD
    Snow
    Windy
    Zone 2

    Notable (as of the date of this run)

    Nothing notable

    Fastest 9 mile runs

    • 14:48/mi
      133bpm
      13/04/03
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    Apr 3
    26 °F
    70% rh
    8 °F
    Apr 3 Wednesday

    Total distance

    9.01miles

    Elapsed time

    2:13:18 9:25AM - 11:38AM

    Average pace

    14:48
    minutes per mile

    Route

    Blue Rocks
    Canada

    Trailing 90 day SPI comparison

    Performance index

    273

    Estimated finish

    4:22:00
    5k

    pace variability

    7%

    elevation profile

    gained
    688ft
    lost
    -688ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.05mph

    Calories

    1677
    780Calories/hour

    Food equivalent

    1 large whole salmon
    or something unhealthy...

    Average heart rate

    133bpm
    92 - 163bpm

    Average cadence

    174spm
    94 - 186spm

    Change in speed over route

    Splits