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    Team Chocolate
    Peter Smith
    It's meant to be a hot (30°C plus) weekend, so it was a surprise to find myself running in the rain. Dinner out last night, so I was a bit slow. Left Achilles is improving. Hot. Sweaty. Wet.

    Tags

    City Streets
    Easy

    Notable (as of the date of this run)

    Nothing notable

    Fastest 4 mile runs

    • 7:02/mi
      17/09/16
    • 7:04/mi
      15/08/13
    • 7:16/mi
      30/03/14
    • 7:33/mi
      22/06/19
    • 7:35/mi
      9/08/14
    • 7:36/mi
      28/08/13
    • 7:48/mi
      3/01/12
    • 7:49/mi
      3/09/14
    • 7:50/mi
      15/08/12
    • 7:50/mi
      14/06/14
    • 7:53/mi
      5/05/14
    • 7:53/mi
      13/05/14
    • 7:54/mi
      7/11/14
    • 7:54/mi
      28/10/15
    • 7:55/mi
      29/06/14
    • 7:55/mi
      13/10/14
    • 7:55/mi
      3/11/14
    • 7:57/mi
      4/11/14
    • 7:59/mi
      9/04/14
    • 8:00/mi
      23/06/15
    • 8:01/mi
      27/09/13
    • 8:03/mi
      23/04/14
    • 8:03/mi
      7/08/14
    • 8:04/mi
      26/05/14
    • 8:07/mi
      12/09/17
    • 8:09/mi
      25/06/18
    • 8:09/mi
      4/04/15
    • 8:10/mi
      21/02/14
    • 8:12/mi
      5/04/15
    • 8:13/mi
      3/04/17
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Friday
    24 Jan
    67 °F
    98% rh
    24 Jan Friday

    Total distance

    4.42miles

    Elapsed time

    45:12 6:37AM - 7:22AM

    Average pace

    10:13minutes per mile

    Route

    Eden Terrace
    Waitemata, New Zealand

    Trailing 90 day SPI comparison

    Performance index

    416

    Estimated finish

    4:22:00
    5k

    pace variability

    20%

    elevation profile

    gained
    190ft
    lost
    -177ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.87mph

    Calories

    617
    840Calories/hour

    Food equivalent

    6" Veggie Lover's Pizza
    or something unhealthy...

    Average heart rate

    140bpm
    70 - 159bpm

    Average cadence

    174spm
    10 - 188spm

    Change in speed over route

    Splits