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    Team New
    Chris Friend
    Adding café mocha protein shakes to my “don’t drink before a run” list. My heart rate was not happy.

    Notable (as of the date of this run)

    • was fastest 7mi in a year
    • was fastest 12k in a year
    • was best performance in a year

    Fastest 7 mile runs

    • 8:34/mi
      168bpm
      1/27/18
    • 8:38/mi
      163bpm
      12/03/23
    • 9:00/mi
      163bpm
      10/15/23
    • 10:21/mi
      162bpm
      9/10/23
    • 11:01/mi
      160bpm
      7/24/23
    • 11:27/mi
      160bpm
      5/27/23
    • 11:30/mi
      160bpm
      8/13/23
    • 12:06/mi
      163bpm
      6/11/23
    • 13:53/mi
       
      12/07/09
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    Sep 10
    78 °F
    75% rh
    Sep 10 Sunday

    Total distance

    7.47miles

    Elapsed time

    1:17:15 2:32PM - 3:50PM

    Average pace

    10:21minutes per mile

    Route

    Newark, New Jersey

    Trailing 90 day SPI comparison

    Performance index

    437

    Estimated finish

    4:22:00
    5k

    pace variability

    12%

    elevation profile

    gained
    337ft
    lost
    -364ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.80mph

    Calories

    1054
    840Calories/hour

    Food equivalent

    A half gallon of Orange Juice
    or something unhealthy...

    Average heart rate

    162bpm
    96 - 173bpm

    Average cadence

    139spm
    46 - 228spm

    Change in speed over route

    Splits