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    Team Gainsboro
    Carrie Red Arrow 5
    Trying for 10. Forgot to turn on Endo. ZR says 8.8. didn't dress for rain. bah.

    Notable (as of the date of this run)

    • was fastest 7k ever
    • was most elevation gained in 3 months
    • was highest elevation in 3 months
    • was most elevation lost in a month
    • was warmest run in a month

    Fastest 4 mile runs

    • 11:46/mi
       
      5/24/15
    • 14:18/mi
       
      9/04/15
    • 14:28/mi
       
      5/31/15
    • 14:38/mi
       
      7/10/15
    • 14:39/mi
       
      1/03/16
    • 14:49/mi
       
      5/31/15
    • 14:59/mi
       
      5/30/15
    • 15:01/mi
       
      11/06/15
    • 15:06/mi
       
      8/08/15
    • 15:16/mi
       
      12/29/15
    • 15:20/mi
       
      8/11/15
    • 15:41/mi
       
      3/19/17
    • 16:06/mi
       
      1/21/17
    • 16:06/mi
       
      4/28/15
    • 16:33/mi
      123bpm
      12/10/17
    • 17:01/mi
       
      6/10/15
    • 17:10/mi
       
      6/07/15
    • 18:22/mi
       
      5/11/15
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Friday
    Nov 6
    68 °F
    88% rh
    Nov 6 Friday

    Total distance

    4.38miles

    Elapsed time

    1:05:51 8:18AM - 9:28AM

    Average pace

    15:01
    minutes per mile

    Route

    Windsor Park
    Knoxville, Tennessee

    Trailing 90 day SPI comparison

    Performance index

    236

    Estimated finish

    4:22:00
    5k

    pace variability

    24%

    elevation profile

    gained
    285ft
    lost
    -246ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    3.99mph

    Calories

    658
    600Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Change in speed over route

    Splits