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    Team Chocolate
    Peter Smith
    Nice sunny winter's day. My calves were a bit tight from last nights skipping. Nevertheless, my heart rate suggests this was a longish tempo run; despite listening to an audiobook (that normally keeps my pace/effort down). Roll on Saturday's ling run.

    Tags

    City Streets
    Tempo Run

    Notable (as of the date of this run)

    • was fastest 10mi in 6 months
    • was longest duration run in a month
    • was longest run in a month
    • was highest average heart rate in a month
    • was lowest max heart rate in a month
    • was most calories burned in a month

    Fastest 10 mile runs

    • 7:59/mi
      8/10/15
    • 8:22/mi
      10/04/17
    • 8:22/mi
      6/04/17
    • 8:31/mi
      29/11/18
    • 8:32/mi
      10/06/13
    • 8:33/mi
      10/12/12
    • 8:37/mi
      3/11/13
    • 8:51/mi
      20/08/15
    • 8:53/mi
      18/07/19
    • 8:53/mi
      28/12/16
    • 8:58/mi
      13/08/15
    • 9:04/mi
      27/04/19
    • 9:10/mi
      21/11/18
    • 9:10/mi
      3/06/12
    • 9:14/mi
      30/04/18
    • 9:23/mi
      15/03/12
    • 10:11/mi
      30/03/15
    • 10:13/mi
      30/09/18
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Thursday
    18 Jul
    49 °F
    99% rh
    42 °F
    18 Jul Thursday

    Total distance

    10.00miles

    Elapsed time

    1:28:52 7:33AM - 9:10AM

    Average pace

    8:53minutes per mile

    Route

    Grafton
    Waitemata, New Zealand

    Trailing 90 day SPI comparison

    Performance index

    547

    Estimated finish

    4:22:00
    5k

    pace variability

    12%

    elevation profile

    gained
    39ft
    lost
    -255ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.75mph

    Calories

    1353
    900Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    160bpm
    82 - 173bpm

    Average cadence

    180spm
    2 - 190spm

    Change in speed over route

    Splits