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    Team Chocolate
    Peter Smith
    Not bad. Knee was fine. Some tightness in my hammy. But all good. I didn’t over cook it. Started at the back of the pack and that cost me. I could never quite catch @brian. @bill arrived later (missed the start) but had a run around anyway. @janine came down too ... which was good; she put a good effort in. That’s my speed work for the week.

    Tags

    Race
    City Streets

    Notable (as of the date of this run)

    • was after sunset
    • was highest average heart rate in 6 months
    • was highest max heart rate in 6 months
    • was highest avg cadence in 3 months
    • was fastest start in 3 months

    Fastest 3 mile runs

    • 6:18/mi
      6/05/14
    • 6:23/mi
      25/03/14
    • 6:25/mi
      29/04/14
    • 6:25/mi
      20/05/14
    • 6:28/mi
      22/04/14
    • 6:30/mi
      6/10/15
    • 6:30/mi
      18/03/14
    • 6:31/mi
      13/10/15
    • 6:31/mi
      15/09/15
    • 6:32/mi
      4/03/14
    • 6:32/mi
      8/04/14
    • 6:35/mi
      11/03/14
    • 6:36/mi
      8/09/15
    • 6:38/mi
      1/09/15
    • 6:38/mi
      19/05/15
    • 6:38/mi
      20/09/16
    • 6:39/mi
      22/09/15
    • 6:39/mi
      16/10/13
    • 6:40/mi
      15/04/14
    • 6:40/mi
      24/11/15
    • 6:40/mi
      13/09/16
    • 6:41/mi
      27/05/14
    • 6:42/mi
      14/04/15
    • 6:44/mi
      25/02/14
    • 6:44/mi
      4/02/14
    • 6:44/mi
      1/04/14
    • 6:45/mi
      7/04/15
    • 6:46/mi
      17/11/15
    • 6:46/mi
      10/04/18
    • 6:48/mi
      28/01/14
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    21 Aug
    51 °F
    85% rh
    21 Aug Tuesday

    Total distance

    3.11miles

    Elapsed time

    22:06 6:01PM - 6:23PM

    Average pace

    7:07minutes per mile

    Route

    Auckland
    New Zealand

    Trailing 90 day SPI comparison

    Performance index

    639

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    0ft
    lost
    -3ft
    1
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.43mph

    Calories

    412
    1140Calories/hour

    Food equivalent

    40 large broiled shrimp
    or something unhealthy...

    Average heart rate

    176bpm
    102 - 189bpm

    Average cadence

    187spm
    134 - 196spm

    Change in speed over route

    Splits