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    Team Chocolate
    Peter Smith
    The hill at Cox's Bay Reserve always puts a big dent in my pace and energy levels. Do later on I compensated by having Bonnie Tyler's “Fast than the speed of light” on repeat. An oldie but goodie—the song and me 🤓A mild day; lightly overcast. Quite a lot of runners in the ‘burbs. More that I've ever seen before. Caught 3 or 4 rabbits. One, I chased for nearly 2 km and was within 20m when he turned off. Perhaps I should have chased harder. So this was a

    Tags

    City Streets
    Long run
    Tempo Run

    Notable (as of the date of this run)

    • was highest max heart rate in a year
    • was fastest run in a month
    • was highest average heart rate in a month
    • was fastest mile split in a month
    • was fastest km split in a month
    • was best performance in a month
    • was most elevation lost in a month

    Fastest 13 mile runs

    • 7:28/mi
      22/05/11
    • 7:29/mi
      19/11/11
    • 7:50/mi
      1/10/15
    • 7:51/mi
      23/09/15
    • 7:52/mi
      30/09/13
    • 8:01/mi
      27/02/11
    • 8:07/mi
      25/02/13
    • 8:19/mi
      27/04/15
    • 8:22/mi
      19/05/19
    • 8:27/mi
      4/05/15
    • 8:27/mi
      16/09/15
    • 8:28/mi
      9/04/12
    • 8:32/mi
      22/07/13
    • 8:32/mi
      28/07/19
    • 8:34/mi
      11/05/15
    • 8:41/mi
      14/06/19
    • 8:47/mi
      3/11/18
    • 8:49/mi
      3/09/15
    • 8:49/mi
      19/07/15
    • 8:52/mi
      2/06/19
    • 8:55/mi
      20/07/19
    • 8:57/mi
      24/07/19
    • 8:57/mi
      16/06/19
    • 8:57/mi
      26/07/15
    • 8:58/mi
      7/07/11
    • 8:59/mi
      17/11/18
    • 9:01/mi
      20/01/19
    • 9:01/mi
      8/06/19
    • 9:03/mi
      23/05/19
    • 9:04/mi
      13/04/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    28 Jul
    52 °F
    95% rh
    28 Jul Sunday

    Total distance

    13.11miles

    Elapsed time

    1:51:56 8:32AM - 10:23AM

    Average pace

    8:32minutes per mile

    Route

    Eden Terrace
    Waitemata, New Zealand

    Trailing 90 day SPI comparison

    Performance index

    589

    Estimated finish

    4:22:00
    5k

    pace variability

    12%

    elevation profile

    gained
    341ft
    lost
    -541ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.03mph

    Calories

    1777
    960Calories/hour

    Food equivalent

    1 large whole salmon
    or something unhealthy...

    Average heart rate

    163bpm
    73 - 195bpm

    Average cadence

    182spm
    2 - 190spm

    Change in speed over route

    Splits