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    Team Firebrick
    Daniel Duclos
    TCS-W03R04a/12 - comute to crew for friends, 19 °C, 7km/h SSW, 83%, Saucony Endorphin Speed, 168 km

    Tags

    Road

    Notable (as of the date of this run)

    • was earliest run in 3 months

    Fastest 4 mile runs

    • 8:38/mi
      144bpm
      19/05/21
    • 9:42/mi
      148bpm
      20/04/21
    • 9:42/mi
      153bpm
      11/03/21
    • 10:03/mi
      131bpm
      6/10/20
    • 10:14/mi
      145bpm
      10/11/20
    • 10:19/mi
      158bpm
      19/05/20
    • 10:21/mi
      167bpm
      16/06/20
    • 10:24/mi
      152bpm
      3/01/20
    • 10:34/mi
      155bpm
      13/01/20
    • 10:37/mi
      141bpm
      25/11/20
    • 10:38/mi
      142bpm
      13/10/20
    • 10:41/mi
      152bpm
      14/07/20
    • 10:47/mi
      153bpm
      25/02/20
    • 10:52/mi
      159bpm
      18/05/19
    • 11:00/mi
      161bpm
      12/05/19
    • 11:01/mi
      131bpm
      3/11/20
    • 11:07/mi
      165bpm
      25/12/19
    • 11:14/mi
      154bpm
      17/02/20
    • 11:17/mi
      136bpm
      20/01/20
    • 11:18/mi
      154bpm
      15/02/19
    • 11:20/mi
      168bpm
      13/01/19
    • 11:33/mi
      123bpm
      4/07/21
    • 11:33/mi
      163bpm
      27/12/18
    • 11:38/mi
      131bpm
      30/08/20
    • 11:38/mi
      131bpm
      5/06/20
    • 11:43/mi
      135bpm
      4/08/20
    • 11:44/mi
      141bpm
      14/05/20
    • 11:46/mi
      134bpm
      11/05/20
    • 11:48/mi
      123bpm
      2/12/20
    • 11:50/mi
      122bpm
      6/11/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Sunday
    4 Jul
    65 °F
    83% rh
    4 Jul Sunday

    Total distance

    4.90miles

    Elapsed time

    56:34 8:31AM - 9:27AM

    Average pace

    11:33minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    356

    Estimated finish

    4:22:00
    5k

    pace variability

    11%

    elevation profile

    gained
    59ft
    lost
    -59ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.20mph

    Calories

    593
    600Calories/hour

    Food equivalent

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

    Average heart rate

    123bpm
    80 - 133bpm

    Average cadence

    159spm
    30 - 170spm

    Change in speed over route

    Splits