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    Team Orange Red
    Lloyd Williams
    Intent: stay focused Weather: Rained earlier, dark (ran with headlamp) Focus: level pelvis, pelvic rotation, lengthen spine Lessons: Make sure HR strap has good connection.
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    Tags

    night
    Rain
    Zone 2

    Notable (as of the date of this run)

    • was earliest run ever

    Fastest 3 mile runs

    • 9:41/mi
      163bpm
      13/06/09
    • 10:27/mi
      155bpm
      13/05/27
    • 10:35/mi
      153bpm
      13/04/18
    • 10:39/mi
      144bpm
      13/07/11
    • 10:53/mi
      141bpm
      13/06/24
    • 10:54/mi
      146bpm
      13/06/11
    • 10:55/mi
      157bpm
      13/06/05
    • 10:55/mi
      133bpm
      13/04/30
    • 10:56/mi
      148bpm
      13/07/04
    • 11:05/mi
      133bpm
      13/05/02
    • 11:09/mi
      144bpm
      13/12/09
    • 11:21/mi
      137bpm
      13/05/16
    • 11:23/mi
      135bpm
      13/05/04
    • 11:26/mi
      152bpm
      13/03/20
    • 11:30/mi
      133bpm
      13/05/05
    • 11:31/mi
      130bpm
      13/10/02
    • 11:31/mi
      140bpm
      13/08/22
    • 11:32/mi
      140bpm
      13/06/19
    • 11:37/mi
      142bpm
      13/08/06
    • 11:39/mi
      143bpm
      13/07/17
    • 11:39/mi
      140bpm
      13/08/16
    • 11:42/mi
      144bpm
      13/04/09
    • 11:46/mi
      145bpm
      13/07/18
    • 11:49/mi
      134bpm
      13/07/22
    • 11:51/mi
      143bpm
      13/06/14
    • 11:51/mi
      148bpm
      14/01/16
    • 11:54/mi
      139bpm
      13/07/15
    • 11:57/mi
      153bpm
      13/09/06
    • 11:57/mi
       
      13/09/15
    • 11:58/mi
      70bpm
      13/09/14
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Saturday
    Apr 6
    Apr 6 Saturday

    Total distance

    3.01miles

    Elapsed time

    43:01 6:24AM - 7:07AM

    Average pace

    14:17minutes per mile

    Route

    Trailing 90 day SPI comparison

    Performance index

    239

    Estimated finish

    4:22:00
    5k

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.20mph

    Calories

    602
    840Calories/hour

    Food equivalent

    6" Veggie Lover's Pizza
    or something unhealthy...

    Average heart rate

    130bpm
    160bpm