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    Team Firebrick
    Daniel Duclos
    Half Marathon training, Week 8, day 28: MAF low HR long run. Managed to keep HR low, yay. Wrong socks - blisters :/ Nutrition each 40 min.

    Tags

    No Social
    #MAF
    Amstel
    Asics nimbus 21
    Long run
    MAF
    no music
    With Backpack

    Notable (as of the date of this run)

    • was highest max cadence ever
    • was longest duration run in 3 months
    • was longest run in 3 months
    • was most calories burned in 3 months

    Fastest 10 mile runs

    • 11:01/mi
      129bpm
      25/04/21
    • 11:09/mi
      137bpm
      21/03/21
    • 11:24/mi
      127bpm
      1/08/21
    • 11:28/mi
      130bpm
      2/09/20
    • 12:02/mi
      146bpm
      14/02/20
    • 12:14/mi
      133bpm
      5/07/20
    • 13:21/mi
      122bpm
      28/03/21
    • 14:08/mi
      136bpm
      19/01/20
    • 14:18/mi
      158bpm
      24/08/19
    • 14:45/mi
      136bpm
      5/01/20
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    5 Jan
    43 °F
    90% rh
    31 °F
    5 Jan Sunday

    Total distance

    10.03miles

    Elapsed time

    2:27:58 9:55AM - 12:28PM

    Average pace

    14:45minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    279

    Estimated finish

    4:22:00
    5k

    pace variability

    8%

    elevation profile

    gained
    108ft
    lost
    -88ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    4.07mph

    Calories

    1389
    540Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    136bpm
    59 - 150bpm

    Average cadence

    153spm
    8 - 255spm

    Change in speed over route

    Splits