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    Team Firebrick
    Daniel Duclos
    It was supposed to be a 16K, with 2.2k warm up, 8x (400m @z3 + 1.2k RI), 1K cool down. But weather conditions deteriorated rapidly, with heavy rain and strong winds all over. Did my best to deliver the intervals, but the pace was all over the place, totally irregular. I cut short the run after the last interval.

    Notable (as of the date of this run)

    • was fastest 9mi ever
    • was fastest 14k in 6 months

    Fastest 9 mile runs

    • 10:15/mi
      131bpm
      13/08/21
    • 10:21/mi
      141bpm
      10/08/21
    • 10:26/mi
      132bpm
      7/09/20
    • 11:13/mi
      153bpm
      23/02/20
    • 11:54/mi
      124bpm
      8/09/20
    • 12:18/mi
      128bpm
      5/01/21
    • 12:21/mi
      124bpm
      19/09/20
    • 13:07/mi
      165bpm
      11/08/19
    • 16:21/mi
      138bpm
      29/12/19
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    23 Feb
    50 °F
    90% rh
    23 Feb Sunday

    Total distance

    9.04miles

    Elapsed time

    1:41:21 8:19AM - 10:01AM

    Average pace

    11:13minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    402

    Estimated finish

    4:22:00
    5k

    pace variability

    16%

    elevation profile

    gained
    167ft
    lost
    -72ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.35mph

    Calories

    1228
    720Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    153bpm
    60 - 180bpm

    Average cadence

    164spm
    80 - 186spm

    Change in speed over route

    Splits