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    Team Chocolate
    Peter Smith
    Day 17/183, another brick in the wall. A longish run in three parts. 5km easy. 5km tempo. 5km easy. The middle was work and I enjoyed it. Ran through some of the inner suburbs, including where we used to live in Sandringham. Not much has changed. Some light hills, which were a bit more noticeable in the tempo section. All good really.

    Tags

    Easy
    Long run
    Tempo Run

    Notable (as of the date of this run)

    • was during sunset
    • was fastest 9mi in a year
    • was fastest 15k in a year
    • was lowest avg cadence in 6 months
    • was longest duration run in 3 months
    • was longest run in 3 months
    • was most calories burned in 3 months

    Fastest 9 mile runs

    • 7:50/mi
      5/06/13
    • 7:57/mi
      18/05/15
    • 8:04/mi
      17/07/11
    • 8:07/mi
      15/10/15
    • 8:09/mi
      23/10/11
    • 8:10/mi
      7/10/13
    • 8:16/mi
      27/05/13
    • 8:21/mi
      8/12/12
    • 8:22/mi
      12/12/16
    • 8:23/mi
      11/10/13
    • 8:26/mi
      21/08/11
    • 8:27/mi
      8/11/20
    • 8:29/mi
      1/11/20
    • 8:29/mi
      26/08/15
    • 8:30/mi
      23/09/11
    • 8:34/mi
      14/11/10
    • 8:38/mi
      15/05/11
    • 8:41/mi
      1/05/11
    • 8:41/mi
      24/04/11
    • 8:43/mi
      20/04/15
    • 8:45/mi
      23/04/11
    • 8:45/mi
      26/11/12
    • 8:46/mi
      7/12/10
    • 8:47/mi
      15/11/18
    • 8:49/mi
      14/06/11
    • 8:50/mi
      2/09/13
    • 8:51/mi
      22/09/18
    • 8:52/mi
      24/11/10
    • 8:56/mi
      25/03/12
    • 8:58/mi
      14/09/16
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    22 Sep
    59 °F
    79% rh
    22 Sep Saturday

    Total distance

    9.36miles

    Elapsed time

    1:22:52 5:02PM - 6:24PM

    Average pace

    8:51minutes per mile

    Route

    Eden Terrace
    New Zealand

    Trailing 90 day SPI comparison

    Performance index

    546

    Estimated finish

    4:22:00
    5k

    pace variability

    13%

    elevation profile

    gained
    413ft
    lost
    -452ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.78mph

    Calories

    1287
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    152bpm
    74 - 170bpm

    Average cadence

    146spm
    2 - 192spm

    Change in speed over route

    Splits