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    Team Chocolate
    Peter Smith
    Ran 12k in 1:03 and felt good. I'm trying to fit in runs when I can. No real plan or schedule. Started off plodding along at about 5:30s but slowly drifted up to 5:10s or so. Very gentle undulating route. Went out as far as the Peldon Rose. Weather lovely. Sunny but only about 11 degrees C. Right hammy feels tight. Time for some stretching.

    Notable (as of the date of this run)

    • was most negative km splits in a year
    • was fastest 12k in 6 months
    • was most negative mile splits in a month

    Fastest 7 mile runs

    • 6:59/mi
      10/10/12
    • 7:28/mi
      25/09/13
    • 7:30/mi
      8/11/11
    • 7:42/mi
      1/10/12
    • 7:50/mi
      4/09/13
    • 7:52/mi
      1/06/14
    • 7:55/mi
      29/09/15
    • 7:56/mi
      24/02/14
    • 7:59/mi
      6/08/15
    • 7:59/mi
      7/10/15
    • 8:00/mi
      12/04/13
    • 8:00/mi
      21/12/10
    • 8:01/mi
      29/07/15
    • 8:04/mi
      21/06/13
    • 8:05/mi
      15/09/11
    • 8:09/mi
      15/07/13
    • 8:16/mi
      24/06/13
    • 8:17/mi
      4/08/11
    • 8:20/mi
      5/11/12
    • 8:23/mi
      27/11/10
    • 8:23/mi
      4/03/12
    • 8:24/mi
      1/07/15
    • 8:26/mi
      6/05/13
    • 8:26/mi
      9/02/14
    • 8:28/mi
      8/02/13
    • 8:30/mi
      18/04/12
    • 8:30/mi
      16/04/18
    • 8:31/mi
      5/09/11
    • 8:32/mi
      10/11/11
    • 8:34/mi
      23/09/10
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Monday
    6 May
    54 °F
    85% rh
    6 May Monday

    Total distance

    7.49miles

    Elapsed time

    1:03:08 5:48PM - 6:51PM

    Average pace

    8:26minutes per mile

    Route

    West Mersea
    United Kingdom

    Trailing 90 day SPI comparison

    Performance index

    566

    Estimated finish

    4:22:00
    5k

    pace variability

    8%

    elevation profile

    gained
    718ft
    lost
    -757ft
    4
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.12mph

    Calories

    1063
    1020Calories/hour

    Food equivalent

    A half gallon of Orange Juice
    or something unhealthy...

    Change in speed over route

    Splits