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    Team Firebrick
    Daniel Duclos
    TCS-W06R02/25 - Recovery run: 10K + 6 strides, 22 °C, 7km/h S, 53%, Nike Pegasus Turbo 2, 584 km, last run

    Tags

    Road

    Notable (as of the date of this run)

    Nothing notable

    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
    21 Jul
    74 °F
    60% rh
    21 Jul Wednesday

    Total distance

    7.08miles

    Elapsed time

    1:23:36 11:06AM - 12:29PM

    Average pace

    11:48minutes per mile

    Route

    Amsterdam, Netherlands

    Trailing 90 day SPI comparison

    Performance index

    363

    Estimated finish

    4:22:00
    5k

    pace variability

    13%

    elevation profile

    gained
    22ft
    lost
    -26ft
    1
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    5.08mph

    Calories

    875
    600Calories/hour

    Food equivalent

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

    Average heart rate

    117bpm
    77 - 161bpm

    Average cadence

    162spm
    24 - 210spm

    Change in speed over route

    Splits