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    Team Steel Blue
    RoryCraigBarnes

    Notable (as of the date of this run)

    Nothing notable

    Fastest 4 mile runs

    • 7:00/mi
      18/06/21
    • 8:01/mi
      19/02/27
    • 8:11/mi
      20/06/22
    • 8:13/mi
      19/11/06
    • 8:18/mi
      20/02/03
    • 8:18/mi
      18/10/08
    • 8:18/mi
      19/06/05
    • 8:20/mi
      19/06/26
    • 8:20/mi
      20/01/22
    • 8:21/mi
      19/01/23
    • 8:24/mi
      19/07/31
    • 8:28/mi
      19/03/27
    • 8:29/mi
      19/07/12
    • 8:29/mi
      19/03/28
    • 8:30/mi
      20/06/24
    • 8:31/mi
      19/11/20
    • 8:32/mi
      18/12/26
    • 8:32/mi
      20/07/29
    • 8:33/mi
      19/04/17
    • 8:34/mi
      19/10/21
    • 8:35/mi
      19/09/25
    • 8:35/mi
      18/12/12
    • 8:36/mi
      18/12/19
    • 8:36/mi
      19/07/17
    • 8:37/mi
      19/02/03
    • 8:38/mi
      19/10/09
    • 8:39/mi
      20/05/26
    • 8:40/mi
      20/01/29
    • 8:40/mi
      19/12/05
    • 8:40/mi
      19/10/28
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    Sep 22
    52 °F
    78% rh
    Sep 22 Tuesday

    Total distance

    4.44miles

    Elapsed time

    40:03 9:35AM - 10:15AM

    Average pace

    9:02minutes per mile

    Route

    Centreville
    Gibson Woods, Canada

    Trailing 90 day SPI comparison

    Performance index

    491

    Estimated finish

    4:22:00
    5k

    pace variability

    7%

    elevation profile

    gained
    419ft
    lost
    -419ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.65mph

    Calories

    549
    840Calories/hour

    Food equivalent

    2lbs of blueberries
    or something unhealthy...

    Average heart rate

    148bpm
    92 - 162bpm

    Average cadence

    199spm
    126 - 208spm

    Change in speed over route

    Splits