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    Team Orange Red
    Lloyd Williams
    Race 10k - Epic Canadian - Dartmouth, NS
    2016201520142013
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    Tags

    Race
    10K
    PR
    Rain

    Notable (as of the date of this run)

    • was fastest 6mi ever
    • was fastest 10k ever
    • was longest duration run in a month
    • was longest run in a month
    • was most calories burned in a month

    Fastest 6 mile runs

    • 11:00/mi
      157bpm
      13/06/29
    • 11:34/mi
      138bpm
      13/05/14
    • 12:04/mi
       
      13/07/20
    • 12:05/mi
      140bpm
      13/08/04
    • 13:38/mi
      138bpm
      13/03/24
    • 15:37/mi
      132bpm
      13/03/17
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    Jun 29
    51 °F
    95% rh
    Jun 29 Saturday

    Total distance

    6.26miles

    Elapsed time

    1:08:53 8:01AM - 9:09AM

    Average pace

    11:00minutes per mile

    Route

    Grahams Corner
    Canada

    Trailing 90 day SPI comparison

    Performance index

    394

    Estimated finish

    4:22:00
    5k

    pace variability

    8%

    elevation profile

    gained
    561ft
    lost
    -554ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.46mph

    Calories

    1109
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    157bpm
    133 - 167bpm

    Average cadence

    181spm
    170 - 184spm

    Change in speed over route

    Splits