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    Team Chocolate
    Peter Smith
    I spent some time yesterday doing my first draft of my training plan for the Dual (March 2019). So this week I’m starting to transition into that plan. For a range of reasons it’ll see me running on alternate days #smashrun #badgehunter. That will give me time to recover between runs. Anyhow, to today’s run. Good! Nice day. Sunny. Light rain in the last kilometres. Focused on kicking my butt. Surprised and happy with my pace. I think I need a new HRM. My Polar 10 just ain’t doing

    Tags

    City Streets

    Notable (as of the date of this run)

    • was fastest km split in a year
    • was earliest run 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

    Saturday
    18 Aug
    52 °F
    81% rh
    18 Aug Saturday

    Total distance

    3.75miles

    Elapsed time

    31:48 7:39AM - 8:10AM

    Average pace

    8:29minutes per mile

    Route

    Grafton
    New Zealand

    Trailing 90 day SPI comparison

    Performance index

    522

    Estimated finish

    4:22:00
    5k

    pace variability

    25%

    elevation profile

    gained
    183ft
    lost
    -196ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.08mph

    Calories

    516
    960Calories/hour

    Food equivalent

    2lbs of blueberries
    or something unhealthy...

    Average cadence

    177spm
    82 - 186spm

    Change in speed over route

    Splits