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    Team Steel Blue
    RoryCraigBarnes

    Tags

    Race
    Hills
    Hot
    Humid

    Notable (as of the date of this run)

    • was fastest 4k ever
    • was fastest run in 6 months
    • was highest calories/hour in 6 months
    • was best performance in 6 months
    • was fastest mile split in 3 months
    • was fastest km split in 3 months
    • was fastest start in 3 months
    • was hottest run in a month

    Fastest 3 mile runs

    • 6:34/mi
      181bpm
      20/10/09
    • 6:36/mi
      131bpm
      17/10/22
    • 6:42/mi
      186bpm
      20/05/30
    • 6:50/mi
       
      18/03/18
    • 6:56/mi
       
      17/03/12
    • 6:56/mi
      150bpm
      18/01/21
    • 7:06/mi
       
      16/04/10
    • 7:07/mi
      183bpm
      18/06/10
    • 7:08/mi
       
      16/10/23
    • 7:09/mi
       
      18/04/14
    • 7:15/mi
      178bpm
      19/10/27
    • 7:21/mi
      182bpm
      19/09/29
    • 7:25/mi
       
      16/01/24
    • 7:26/mi
       
      16/06/19
    • 7:30/mi
      173bpm
      19/04/28
    • 7:32/mi
       
      17/09/23
    • 7:32/mi
      161bpm
      22/11/30
    • 7:52/mi
       
      15/10/25
    • 7:53/mi
      158bpm
      20/10/11
    • 7:56/mi
       
      16/05/29
    • 8:03/mi
       
      15/05/31
    • 8:03/mi
      185bpm
      19/06/23
    • 8:04/mi
       
      16/09/09
    • 8:05/mi
      164bpm
      19/09/04
    • 8:07/mi
      159bpm
      19/03/22
    • 8:08/mi
      155bpm
      21/03/09
    • 8:14/mi
       
      16/08/24
    • 8:15/mi
      164bpm
      19/03/06
    • 8:16/mi
      149bpm
      21/05/24
    • 8:17/mi
       
      19/01/29
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    Sep 23
    74 °F
    61% rh
    Sep 23 Saturday

    Total distance

    3.02miles

    Elapsed time

    22:45 10AM - 10:23AM

    Average pace

    7:32minutes per mile

    Route

    Rouge
    Canada

    Trailing 90 day SPI comparison

    Performance index

    595

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    118ft
    lost
    -55ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.97mph

    Calories

    382
    1020Calories/hour

    Food equivalent

    Giant filet of salmon
    or something unhealthy...

    Average cadence

    185spm
    104 - 220spm

    Change in speed over route

    Splits