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    Team Cornflower Blue
    William Shippin

    Tags

    Intervals
    Track Session

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 5k in 3 months
    • was coldest run in 3 months
    • was fastest 3mi in a month
    • was best performance in a month

    Fastest 3 mile runs

    • 4:59/mi
      137bpm
      20/03/19
    • 5:10/mi
      161bpm
      2/02/22
    • 5:11/mi
      161bpm
      17/04/19
    • 5:11/mi
      176bpm
      21/08/19
    • 5:12/mi
      135bpm
      5/02/20
    • 5:14/mi
      169bpm
      2/10/19
    • 5:16/mi
      144bpm
      7/08/19
    • 5:16/mi
      166bpm
      14/09/19
    • 5:16/mi
      168bpm
      11/07/19
    • 5:18/mi
      179bpm
      27/07/19
    • 5:18/mi
       
      22/02/17
    • 5:18/mi
      164bpm
      5/06/19
    • 5:18/mi
      177bpm
      12/09/18
    • 5:19/mi
      134bpm
      8/05/19
    • 5:21/mi
      171bpm
      10/04/19
    • 5:21/mi
      168bpm
      19/02/20
    • 5:21/mi
      154bpm
      26/08/15
    • 5:22/mi
       
      6/09/14
    • 5:22/mi
       
      4/10/12
    • 5:23/mi
      166bpm
      24/11/22
    • 5:23/mi
      171bpm
      26/08/22
    • 5:24/mi
      162bpm
      4/03/23
    • 5:24/mi
      160bpm
      6/10/21
    • 5:25/mi
      175bpm
      27/01/23
    • 5:25/mi
      165bpm
      8/09/21
    • 5:25/mi
      168bpm
      3/07/19
    • 5:25/mi
       
      25/10/14
    • 5:26/mi
      168bpm
      25/11/22
    • 5:26/mi
      181bpm
      19/10/19
    • 5:26/mi
      180bpm
      11/08/18
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    2 Oct
    48 °F
    60% rh
    39 °F
    2 Oct Wednesday

    Total distance

    3.57miles

    Elapsed time

    18:40 7:50PM - 8:22PM

    Average pace

    5:14minutes per mile

    Route

    Great Linford
    Milton Keynes, United Kingdom

    Trailing 90 day SPI comparison

    Performance index

    938

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    118ft
    lost
    -104ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    11.48mph

    Calories

    473
    1500Calories/hour

    Food equivalent

    1lb of seafood ceviche
    or something unhealthy...

    Average heart rate

    169bpm
    80 - 190bpm

    Average cadence

    204spm
    190 - 214spm

    Change in speed over route

    Splits