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    Team Steel Blue
    Nate Ferrier
    Progression 22

    Tags

    Road

    Notable (as of the date of this run)

    • was longest duration run in 6 months
    • was longest run in 6 months
    • was most calories burned in 6 months

    Fastest 21 mile runs

    • 8:31/mi
       
      4/16/16
    • 9:04/mi
       
      4/26/15
    • 9:12/mi
       
      9/07/15
    • 9:31/mi
      157bpm
      5/08/21
    • 9:43/mi
      155bpm
      3/28/20
    • 9:44/mi
      148bpm
      9/07/19
    • 9:56/mi
       
      8/28/16
    • 10:15/mi
       
      7/30/16
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    Apr 26
    54 °F
    43% rh
    Apr 26 Sunday

    Total distance

    21.00miles

    Elapsed time

    3:10:21 1:19PM - 4:29PM

    Average pace

    9:04minutes per mile

    Route

    Windmill Mobile Home Park
    Michigan

    Trailing 90 day SPI comparison

    Performance index

    574

    Estimated finish

    4:22:00
    5k

    pace variability

    18%

    elevation profile

    gained
    387ft
    lost
    -393ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.62mph

    Calories

    3755
    1200Calories/hour

    Food equivalent

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

    Average cadence

    162spm
    54 - 210spm

    Change in speed over route

    Splits