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    Team Chocolate
    Peter Smith
    Instead of today's intervals, I decided to do a hard-ish 10 km (I'll do intervals later in the week). Kinda pleased with how I forced my self up the hill at Cox's Bay; but that still took a toll. I was on track for a sub 50 minute 10 km until about kilometre 7. After that I could get the pace. All in all, a pretty fine run (despite the light rain ... I should have worn contacts).

    Tags

    City Streets
    Tempo Run

    Notable (as of the date of this run)

    • was fastest run in a month
    • was lowest max heart rate in a month
    • was highest calories/hour in a month
    • was fastest mile split in a month
    • was lowest avg cadence in a month

    Fastest 6 mile runs

    • 7:18/mi
      9/10/13
    • 7:18/mi
      6/05/12
    • 7:31/mi
      22/03/13
    • 7:32/mi
      14/10/15
    • 7:33/mi
      15/04/12
    • 7:34/mi
      19/06/13
    • 7:36/mi
      10/02/11
    • 7:36/mi
      14/08/13
    • 7:39/mi
      18/05/12
    • 7:39/mi
      31/05/13
    • 7:42/mi
      27/03/11
    • 7:43/mi
      6/06/14
    • 7:44/mi
      16/05/12
    • 7:45/mi
      8/05/11
    • 7:46/mi
      5/01/12
    • 7:50/mi
      27/05/12
    • 7:51/mi
      9/12/11
    • 7:55/mi
      21/08/13
    • 7:56/mi
      25/11/13
    • 7:57/mi
      26/08/10
    • 7:57/mi
      19/11/18
    • 7:57/mi
      17/04/11
    • 7:58/mi
      10/05/12
    • 7:58/mi
      7/11/12
    • 7:58/mi
      13/09/11
    • 7:58/mi
      9/11/18
    • 7:59/mi
      10/11/14
    • 7:59/mi
      1/04/12
    • 7:59/mi
      29/04/13
    • 8:00/mi
      7/06/13
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    30 Jul
    52 °F
    100% rh
    30 Jul Tuesday

    Total distance

    6.24miles

    Elapsed time

    51:24 7:38AM - 8:29AM

    Average pace

    8:15minutes per mile

    Route

    Arch Hill
    Waitemata, New Zealand

    Trailing 90 day SPI comparison

    Performance index

    571

    Estimated finish

    4:22:00
    5k

    pace variability

    21%

    elevation profile

    gained
    285ft
    lost
    -282ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.28mph

    Calories

    854
    1020Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    159bpm
    88 - 171bpm

    Average cadence

    162spm
    2 - 198spm

    Change in speed over route

    Splits