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    Team Steel Blue
    RoryCraigBarnes

    Notable (as of the date of this run)

    • was warmest run in 3 months
    • was fastest run in a month
    • was highest avg cadence in a month
    • was fastest start in a month

    Fastest 4 mile runs

    • 7:00/mi
       
      18/06/21
    • 7:56/mi
      160bpm
      22/12/22
    • 8:01/mi
      175bpm
      19/02/27
    • 8:02/mi
      156bpm
      21/01/12
    • 8:06/mi
      153bpm
      20/12/08
    • 8:11/mi
      154bpm
      20/06/22
    • 8:12/mi
      158bpm
      21/04/19
    • 8:13/mi
      168bpm
      19/11/06
    • 8:15/mi
      156bpm
      21/03/21
    • 8:16/mi
      160bpm
      22/10/01
    • 8:18/mi
      151bpm
      20/02/03
    • 8:18/mi
      169bpm
      18/10/08
    • 8:18/mi
      166bpm
      19/06/05
    • 8:19/mi
      160bpm
      20/11/05
    • 8:19/mi
      155bpm
      20/11/19
    • 8:19/mi
      162bpm
      20/10/21
    • 8:20/mi
      159bpm
      19/06/26
    • 8:20/mi
      154bpm
      20/01/22
    • 8:21/mi
       
      19/01/23
    • 8:22/mi
      156bpm
      21/04/05
    • 8:23/mi
      162bpm
      20/12/10
    • 8:24/mi
      158bpm
      19/07/31
    • 8:24/mi
      160bpm
      22/04/13
    • 8:24/mi
      154bpm
      20/12/30
    • 8:25/mi
      153bpm
      21/02/22
    • 8:26/mi
      156bpm
      20/11/03
    • 8:26/mi
      153bpm
      21/01/05
    • 8:27/mi
      149bpm
      20/10/25
    • 8:27/mi
      158bpm
      20/11/18
    • 8:28/mi
      161bpm
      21/04/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Monday
    Apr 20
    51 °F
    56% rh
    Apr 20 Monday

    Total distance

    4.54miles

    Elapsed time

    40:35 11:18AM - 11:58AM

    Average pace

    8:57minutes per mile

    Route

    Centreville
    Gibson Woods, Canada

    Trailing 90 day SPI comparison

    Performance index

    498

    Estimated finish

    4:22:00
    5k

    pace variability

    7%

    elevation profile

    gained
    282ft
    lost
    -288ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.71mph

    Calories

    586
    840Calories/hour

    Food equivalent

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

    Average heart rate

    151bpm
    109 - 169bpm

    Average cadence

    196spm
    128 - 206spm

    Change in speed over route

    Splits