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    Team Firebrick
    Daniel Duclos
    TCS-W05R02/21 - Recovery run (z0/z1): 11K + 6x 100m strides, 17 °C, 22km/h NNW, 94%, Saucony Endorphin Speed, 194 km

    Tags

    Road

    Notable (as of the date of this run)

    • was fastest 7mi in 6 months
    • was fastest 11k in a month

    Fastest 7 mile runs

    • 9:39/mi
      140bpm
      26/08/21
    • 10:02/mi
       
      25/09/20
    • 10:09/mi
      138bpm
      22/09/20
    • 10:15/mi
      135bpm
      23/07/21
    • 10:17/mi
      165bpm
      9/02/20
    • 10:35/mi
      169bpm
      26/05/19
    • 10:38/mi
      124bpm
      14/07/21
    • 10:48/mi
      164bpm
      29/05/19
    • 11:22/mi
      132bpm
      17/08/21
    • 11:34/mi
      129bpm
      4/09/20
    • 11:48/mi
      133bpm
      20/06/21
    • 11:48/mi
      117bpm
      21/07/21
    • 13:17/mi
      128bpm
      23/08/20
    • 17:23/mi
      138bpm
      12/01/20
    • 17:36/mi
      103bpm
      25/06/23
    • 18:40/mi
      102bpm
      11/08/23
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    14 Jul
    67 °F
    86% rh
    14 Jul Wednesday

    Total distance

    7.36miles

    Elapsed time

    1:18:15 11:21AM - 12:39PM

    Average pace

    10:38minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    420

    Estimated finish

    4:22:00
    5k

    pace variability

    10%

    elevation profile

    gained
    22ft
    lost
    -29ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.64mph

    Calories

    887
    660Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    124bpm
    67 - 160bpm

    Average cadence

    159spm
    46 - 210spm

    Change in speed over route

    Splits