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Team Dark Sea Green
Zac Hanley
Marathon-readiness test suggested by physio. Ran 3x recent distances at comfortable pace then load the hamstring with a dynamic bridge and check for pain. Result: no pain. But I’m pretty tight all over since I haven’t done a proper cool-down and weekly mileage dropped by more than half so it won’t be fast OR fun on Sunday
Notable (as of the date of this run)
- was before sunrise
- was fastest 9mi in 3 months
- was fastest 15k in 3 months
- was highest max cadence in a month
Fastest 9 mile runs
- 7:37/mi30/09/11
- 7:39/mi148bpm29/12/20
- 7:40/mi17/07/11
- 7:44/mi142bpm28/12/20
- 7:48/mi1/01/22
- 7:53/mi9/01/21
- 7:53/mi9/03/12
- 7:53/mi153bpm11/09/20
- 7:54/mi156bpm14/11/20
- 7:55/mi23/09/11
- 8:05/mi24/02/12
- 8:05/mi23/08/12
- 8:10/mi3/02/21
- 8:13/mi148bpm17/05/20
- 8:13/mi1/10/12
- 8:19/mi14/08/22
- 8:20/mi27/12/22
- 8:20/mi7/06/20
- 8:22/mi7/08/13
- 8:25/mi27/04/15
- 8:25/mi9/07/22
- 8:25/mi4/12/22
- 8:26/mi11/04/12
- 8:27/mi149bpm28/11/20
- 8:29/mi30/08/13
- 8:32/mi24/07/22
- 8:33/mi112bpm6/06/20
- 8:33/mi30/10/21
- 8:33/mi23/04/23
- 8:34/mi5/10/12
Last 180 days
Last 365 days
Last 730 days
When
Wednesday
15 Jun
15 Jun
56 °F
82% rh
15 Jun
Wednesday
Total distance
9.69miles
Elapsed time
1:26:31
Average pace
8:56minutes per mile
Trailing 90 day SPI comparison
Performance index
542
Estimated finish
4:22:00
5k
pace variability
6%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
6.72mph
Calories
1612
Food equivalent
1 large whole salmon
Average cadence
171spm
150 - 246spm