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    Team Royal Blue
    Sam Morris

    Notable (as of the date of this run)

    • was after sunset
    • was longest duration run in a month
    • was longest run in a month
    • was lowest max heart rate in a month
    • was most calories burned in a month
    • was most elevation gained in a month
    • was most elevation lost in a month
    • was coolest run in a month

    Fastest 4 mile runs

    • 5:40/mi
       
      10/19/14
    • 6:08/mi
       
      10/24/13
    • 6:29/mi
       
      11/12/13
    • 6:33/mi
       
      11/07/13
    • 6:37/mi
       
      7/02/13
    • 6:47/mi
       
      1/23/15
    • 6:49/mi
       
      4/25/12
    • 6:49/mi
       
      4/18/12
    • 6:50/mi
       
      11/11/12
    • 6:54/mi
      167bpm
      8/24/12
    • 6:57/mi
       
      10/03/11
    • 6:58/mi
      163bpm
      1/28/15
    • 7:00/mi
       
      7/27/15
    • 7:00/mi
       
      8/10/11
    • 7:01/mi
       
      5/10/12
    • 7:01/mi
       
      1/18/12
    • 7:03/mi
       
      8/22/11
    • 7:03/mi
       
      9/28/11
    • 7:04/mi
       
      9/29/11
    • 7:05/mi
       
      10/02/11
    • 7:06/mi
      159bpm
      2/10/17
    • 7:08/mi
      152bpm
      2/09/20
    • 7:09/mi
      159bpm
      2/12/20
    • 7:11/mi
       
      8/21/11
    • 7:13/mi
       
      2/04/12
    • 7:13/mi
       
      8/11/11
    • 7:14/mi
       
      10/10/13
    • 7:14/mi
       
      1/07/12
    • 7:14/mi
       
      6/25/15
    • 7:15/mi
       
      8/31/11
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Saturday
    Apr 20
    58 °F
    56% rh
    Apr 20 Saturday

    Total distance

    4.04miles

    Elapsed time

    33:32 9:28PM - 10:03PM

    Average pace

    8:19
    minutes per mile

    Route

    Richland Y
    Richland, Washington

    Trailing 90 day SPI comparison

    Performance index

    540

    Estimated finish

    4:22:00
    5k

    pace variability

    7%

    elevation profile

    gained
    111ft
    lost
    -108ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.22mph

    Calories

    554
    1020Calories/hour

    Food equivalent

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

    Average heart rate

    153bpm
    89 - 163bpm

    Average cadence

    183spm
    48 - 255spm

    Change in speed over route

    Splits