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    Team Chocolate
    Peter Smith
    Day 40 of 183 in running Tasso 800s. Kind of. I messed up on one of the reps; I went easy too soon. Still, this was hard work. The average time of my ‘go hard' is 4:00. That suggests I could do a 4-hour marathon. Hmmm. I need to train:) My goal for a road marathon is 3:30. Hot day.

    Tags

    City Streets
    Tempo Run

    Notable (as of the date of this run)

    • was highest max cadence in a month

    Fastest 8 mile runs

    • 7:51/mi
      12/11/12
    • 8:05/mi
      20/10/11
    • 8:06/mi
      19/11/12
    • 8:17/mi
      22/09/13
    • 8:25/mi
      28/11/16
    • 8:32/mi
      15/08/10
    • 8:32/mi
      16/03/15
    • 8:37/mi
      8/09/18
    • 8:45/mi
      14/07/19
    • 8:49/mi
      26/06/19
    • 9:00/mi
      5/04/18
    • 9:00/mi
      23/03/15
    • 9:00/mi
      11/08/16
    • 9:00/mi
      7/11/18
    • 9:11/mi
      19/09/16
    • 9:16/mi
      5/12/18
    • 9:16/mi
      16/09/18
    • 9:32/mi
      3/07/16
    • 9:36/mi
      23/10/14
    • 9:54/mi
      8/06/14
    • 9:56/mi
      8/02/11
    • 10:12/mi
      6/10/16
    • 10:28/mi
      4/11/11
    • 10:28/mi
      12/04/18
    • 10:35/mi
      15/12/10
    • 13:46/mi
      24/04/13
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    7 Nov
    65 °F
    74% rh
    7 Nov Wednesday

    Total distance

    8.57miles

    Elapsed time

    1:17:09 10:11AM - 11:28AM

    Average pace

    9:00minutes per mile

    Route

    Auckland
    New Zealand

    Trailing 90 day SPI comparison

    Performance index

    529

    Estimated finish

    4:22:00
    5k

    pace variability

    18%

    elevation profile

    gained
    265ft
    lost
    -291ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.66mph

    Calories

    1180
    900Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    154bpm
    69 - 173bpm

    Average cadence

    176spm
    6 - 208spm

    Change in speed over route

    Splits