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    Team Chocolate
    Peter Smith
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    Warm morning. In to Uni to startup my computer, then off to the Domain. Ran through a gaggle if geese who where totally unconcerned by me. I had to do the zigzagging, they just kept on feeding. A good run. Instep feels a little twitchy.

    Tags

    City Streets
    Easy

    Notable (as of the date of this run)

    Nothing notable

    Fastest 4 mile runs

    • 7:02/mi
      17/09/16
    • 7:04/mi
      15/08/13
    • 7:16/mi
      30/03/14
    • 7:33/mi
      22/06/19
    • 7:35/mi
      9/08/14
    • 7:36/mi
      28/08/13
    • 7:48/mi
      3/01/12
    • 7:49/mi
      3/09/14
    • 7:50/mi
      15/08/12
    • 7:50/mi
      14/06/14
    • 7:53/mi
      5/05/14
    • 7:53/mi
      13/05/14
    • 7:54/mi
      7/11/14
    • 7:54/mi
      28/10/15
    • 7:55/mi
      29/06/14
    • 7:55/mi
      13/10/14
    • 7:55/mi
      3/11/14
    • 7:57/mi
      4/11/14
    • 7:59/mi
      9/04/14
    • 8:00/mi
      23/06/15
    • 8:01/mi
      27/09/13
    • 8:03/mi
      23/04/14
    • 8:03/mi
      7/08/14
    • 8:04/mi
      26/05/14
    • 8:07/mi
      12/09/17
    • 8:09/mi
      25/06/18
    • 8:09/mi
      4/04/15
    • 8:10/mi
      21/02/14
    • 8:12/mi
      5/04/15
    • 8:13/mi
      3/04/17
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    18 Jan
    63 °F
    79% rh
    18 Jan Saturday

    Total distance

    4.43miles

    Elapsed time

    42:20 8:32AM - 9:20AM

    Average pace

    9:33minutes per mile

    Route

    Eden Terrace
    Waitemata, New Zealand

    Trailing 90 day SPI comparison

    Performance index

    456

    Estimated finish

    4:22:00
    5k

    pace variability

    20%

    elevation profile

    gained
    337ft
    lost
    -295ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.28mph

    Calories

    620
    900Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    140bpm
    64 - 157bpm

    Average cadence

    176spm
    96 - 186spm

    Change in speed over route

    Splits