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    Team Chocolate
    Peter Smith
    Once I got to the top of Symonds St, I fell into a pretty good groove for the rest of the run. Maybe the 80's dance beats helped with that. Pretty fine. Achilles still so so.

    Tags

    City Streets
    Easy

    Notable (as of the date of this run)

    • was most negative km splits in a month

    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

    Sunday
    26 Jan
    68 °F
    78% rh
    26 Jan Sunday

    Total distance

    4.42miles

    Elapsed time

    40:14 8:41AM - 9:21AM

    Average pace

    9:06minutes per mile

    Route

    Viaduct Harbour
    Waitematā, New Zealand

    Trailing 90 day SPI comparison

    Performance index

    485

    Estimated finish

    4:22:00
    5k

    pace variability

    21%

    elevation profile

    gained
    196ft
    lost
    -183ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.59mph

    Calories

    612
    900Calories/hour

    Food equivalent

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

    Average heart rate

    152bpm
    64 - 171bpm

    Average cadence

    177spm
    6 - 186spm

    Change in speed over route

    Splits