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    Team Orange Red
    Lloyd Williams
    Workout Type: LSD
    Intent: maintain 13:30 pace
    Weather: 5c, sunny, 15km wind
    Focus: level pelvis and straight lenghtened spine
    Lessons: Should replace electrolyts more often. I drank swig of Gatorade mix evey 2 miles, shoyld every mile.
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    Tags

    CHI FORM
    LSD
    PR
    Windy

    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 highest elevation ever
    • was best performance ever

    Fastest 12 mile runs

    • 12:46/mi
      148bpm
      13/04/07
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    Apr 7
    33 °F
    55% rh
    17 °F
    Apr 7 Sunday

    Total distance

    12.31miles

    Elapsed time

    2:37:13 1:27PM - 4:04PM

    Average pace

    12:46
    minutes per mile

    Route

    Blue Rocks
    Canada

    Trailing 90 day SPI comparison

    Performance index

    351

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    652ft
    lost
    -636ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.70mph

    Calories

    2215
    840Calories/hour

    Food equivalent

    A giant 10kg (22lb) watermelon
    or something unhealthy...

    Average heart rate

    148bpm
    87 - 183bpm

    Average cadence

    90spm
    63 - 92spm

    Change in speed over route

    Splits