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    Team Dark Sea Green
    Zac Hanley
    Getting the feel of running at marathon start time (6am). Nice, though muscles are pre-race ‘weak’ (this feeling always happens but is gone for race day)Pace-control experiment that overall worked but split variability is too high due to unwanted acceleration. Same again tomorrow. Heavy carb diet these last three days isn’t enjoyable!

    Notable (as of the date of this run)

    • was during sunrise
    • was earliest run in 6 months

    Fastest 3 mile runs

    • 6:34/mi
       
      24/01/11
    • 6:44/mi
       
      26/01/11
    • 6:48/mi
       
      1/12/21
    • 6:48/mi
       
      6/08/21
    • 6:48/mi
      147bpm
      6/07/24
    • 6:49/mi
       
      28/04/21
    • 6:50/mi
      142bpm
      13/07/24
    • 6:51/mi
       
      29/06/21
    • 6:51/mi
      133bpm
      27/07/24
    • 6:52/mi
      144bpm
      10/08/24
    • 6:52/mi
      130bpm
      3/08/24
    • 6:54/mi
       
      20/04/21
    • 6:55/mi
      162bpm
      15/12/20
    • 6:56/mi
      132bpm
      20/07/24
    • 6:57/mi
       
      22/03/21
    • 6:57/mi
      141bpm
      15/06/24
    • 6:59/mi
      161bpm
      25/11/23
    • 6:59/mi
      135bpm
      18/05/24
    • 7:00/mi
      131bpm
      17/08/24
    • 7:00/mi
      124bpm
      29/06/24
    • 7:01/mi
      153bpm
      1/06/24
    • 7:01/mi
       
      18/06/21
    • 7:01/mi
      133bpm
      7/09/24
    • 7:01/mi
       
      15/01/21
    • 7:03/mi
      147bpm
      11/05/24
    • 7:03/mi
       
      30/07/20
    • 7:04/mi
      168bpm
      8/06/24
    • 7:04/mi
      169bpm
      5/10/24
    • 7:05/mi
      158bpm
      5/10/20
    • 7:06/mi
      134bpm
      22/06/24
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Friday
    30 Oct
    59 °F
    92% rh
    30 Oct Friday

    Total distance

    3.17miles

    Elapsed time

    25:51 6AM - 6:28AM

    Average pace

    8:09minutes per mile

    Route

    Balmoral
    Albert-Eden, New Zealand

    Trailing 90 day SPI comparison

    Performance index

    540

    Estimated finish

    4:22:00
    5k

    pace variability

    8%

    elevation profile

    gained
    183ft
    lost
    -187ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.36mph

    Calories

    523
    1200Calories/hour

    Food equivalent

    2lbs of blueberries
    or something unhealthy...

    Average heart rate

    143bpm
    67 - 163bpm

    Average cadence

    171spm
    130 - 180spm

    Change in speed over route

    Splits