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Team Royal Blue
Sam Morris
Notable (as of the date of this run)
- was lowest average heart rate in 3 months
- was highest max cadence in 3 months
- was fastest 4mi in a month
- was fastest 6k in a month
- was highest max heart rate in a month
Fastest 4 mile runs
- 5:40/mi10/19/14
- 6:08/mi10/24/13
- 6:29/mi11/12/13
- 6:33/mi11/07/13
- 6:37/mi7/02/13
- 6:47/mi1/23/15
- 6:49/mi4/25/12
- 6:49/mi4/18/12
- 6:50/mi11/11/12
- 6:54/mi167bpm8/24/12
- 6:57/mi10/03/11
- 6:58/mi163bpm1/28/15
- 7:00/mi7/27/15
- 7:00/mi8/10/11
- 7:01/mi5/10/12
- 7:01/mi1/18/12
- 7:03/mi8/22/11
- 7:03/mi9/28/11
- 7:04/mi9/29/11
- 7:05/mi10/02/11
- 7:06/mi159bpm2/10/17
- 7:08/mi152bpm2/09/20
- 7:09/mi159bpm2/12/20
- 7:11/mi8/21/11
- 7:13/mi2/04/12
- 7:13/mi8/11/11
- 7:14/mi10/10/13
- 7:14/mi1/07/12
- 7:14/mi6/25/15
- 7:15/mi8/31/11
Last 180 days
Last 365 days
Last 730 days
When
Wednesday
Nov 19
Nov 19
Nov 19
Wednesday
Total distance
4.30miles
Elapsed time
32:00
10:07PM - 10:54PM
Average pace
7:27
minutes per mile
Trailing 90 day SPI comparison
Performance index
402
Estimated finish
4:22:00
5k
pace variability
44%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
8.06mph
Calories
509
Food equivalent
2lbs of blueberries
![](https://d3kqqls8sl8yaa.cloudfront.net/asset/images/info-14x14.png)
Average heart rate
140bpm
84 - 185bpm
Average cadence
179spm
64 - 246spm