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    Team Chocolate
    Peter Smith
    Last run In Rarotonga. The thermometer says it is a ‘cool’ 23°C, down from last night’s 30°C. Saw three other runners taking advantage of the cooler morning temperatures. One looked like he really knew what he was doing with his sun hat. GPS data is off because I was in flight mode for the first 2 km or so. Doh. But I’ve recorded my distance correctly based on my return leg. All pretty good.

    Tags

    City Streets
    Easy

    Notable (as of the date of this run)

    • was highest max cadence in a year

    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

    Sunday
    22 Apr
    75 °F
    94% rh
    22 Apr Sunday

    Total distance

    3.49miles

    Elapsed time

    29:29 7:44AM - 8:23AM

    Average pace

    8:27minutes per mile

    Route

    Arorangi District
    Cook Islands

    Trailing 90 day SPI comparison

    Performance index

    521

    Estimated finish

    4:22:00
    5k

    pace variability

    30%

    elevation profile

    gained
    127ft
    lost
    -16ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.10mph

    Calories

    398
    780Calories/hour

    Food equivalent

    Giant filet of salmon
    or something unhealthy...

    Average cadence

    177spm
    2 - 255spm

    Change in speed over route

    Splits