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    Team Royal Blue
    Sam Morris

    Notable (as of the date of this run)

    • was after sunset
    • was lowest average heart rate in a month
    • was lowest max heart rate in a month

    Fastest 3 mile runs

    • 5:25/mi
       
      7/04/13
    • 5:27/mi
      183bpm
      5/25/13
    • 5:27/mi
      185bpm
      2/15/14
    • 5:29/mi
       
      9/13/14
    • 5:32/mi
      185bpm
      8/16/14
    • 5:32/mi
       
      8/17/13
    • 5:37/mi
       
      10/06/13
    • 5:37/mi
      179bpm
      1/25/14
    • 5:37/mi
       
      9/14/13
    • 5:37/mi
       
      2/14/15
    • 5:38/mi
      186bpm
      5/11/13
    • 5:41/mi
       
      7/04/14
    • 5:43/mi
      180bpm
      1/26/13
    • 5:43/mi
      180bpm
      2/16/13
    • 5:44/mi
       
      1/24/15
    • 5:48/mi
      182bpm
      9/15/12
    • 5:50/mi
      185bpm
      4/18/13
    • 5:52/mi
      127bpm
      11/28/13
    • 5:55/mi
      176bpm
      10/12/14
    • 5:56/mi
       
      8/15/15
    • 5:56/mi
      183bpm
      8/18/12
    • 5:58/mi
       
      4/16/15
    • 5:59/mi
      186bpm
      9/17/16
    • 6:04/mi
       
      4/28/12
    • 6:04/mi
      127bpm
      1/14/17
    • 6:04/mi
      179bpm
      4/17/14
    • 6:10/mi
       
      4/19/12
    • 6:11/mi
      177bpm
      11/24/16
    • 6:14/mi
      177bpm
      10/21/12
    • 6:16/mi
      174bpm
      8/15/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Monday
    Jul 23
    78 °F
    35% rh
    Jul 23 Monday

    Total distance

    3.01miles

    Elapsed time

    23:15 10:20PM - 10:43PM

    Average pace

    7:43
    minutes per mile

    Route

    Richland Y
    Washington

    Trailing 90 day SPI comparison

    Performance index

    576

    Estimated finish

    4:22:00
    5k

    pace variability

    3%

    elevation profile

    gained
    114ft
    lost
    -114ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.78mph

    Calories

    438
    1140Calories/hour

    Food equivalent

    40 large broiled shrimp
    or something unhealthy...

    Average heart rate

    133bpm
    84 - 142bpm

    Average cadence

    184spm
    110 - 190spm

    Change in speed over route

    Splits