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    Team Coral
    Simeon fntrailrunningcheshire
    Calves very tight since last track session, so decided to do a MAF session today rather than XC

    Tags

    Injured
    Road

    Notable (as of the date of this run)

    • was after sunset

    Fastest 5 mile runs

    • 6:15/mi
      20/11/18
    • 6:22/mi
      8/08/17
    • 6:25/mi
      26/06/19
    • 6:26/mi
      8/11/16
    • 6:28/mi
      8/05/18
    • 6:31/mi
      5/12/17
    • 6:44/mi
      13/06/18
    • 6:46/mi
      26/04/20
    • 6:46/mi
      14/06/17
    • 6:49/mi
      17/10/17
    • 6:57/mi
      29/12/15
    • 6:58/mi
      18/03/14
    • 6:59/mi
      8/01/16
    • 7:00/mi
      3/07/20
    • 7:01/mi
      17/04/20
    • 7:02/mi
      9/02/19
    • 7:03/mi
      12/04/20
    • 7:04/mi
      31/10/15
    • 7:06/mi
      17/06/15
    • 7:08/mi
      12/10/20
    • 7:09/mi
      10/11/18
    • 7:10/mi
      19/05/20
    • 7:13/mi
      12/01/19
    • 7:15/mi
      27/03/12
    • 7:15/mi
      20/06/14
    • 7:15/mi
      19/06/20
    • 7:18/mi
      26/02/14
    • 7:21/mi
      20/03/19
    • 7:22/mi
      21/04/20
    • 7:22/mi
      3/05/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    1 Dec
    51 °F
    88% rh
    1 Dec Saturday

    Total distance

    5.04miles

    Elapsed time

    48:43 4:12PM - 5PM

    Average pace

    9:40minutes per mile

    Route

    Hazel Grove
    United Kingdom

    Trailing 90 day SPI comparison

    Performance index

    455

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    180ft
    lost
    -177ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.21mph

    Calories

    675
    840Calories/hour

    Food equivalent

    1 whole sea bass
    or something unhealthy...

    Average heart rate

    129bpm
    100 - 146bpm

    Average cadence

    175spm
    152 - 186spm

    Change in speed over route

    Splits