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    Team Dark Sea Green
    Zac Hanley
    Run from hotel around the industrial wasteland that is ex-steel industry Rotherham. Found the river tow path and followed that past barges, locks, and some buildings that looked like they’d been bombed. Final detour close to the hotel to make up time and distance via Boston Castle for the view. (Then we’ll drive to Lincoln today, which has better views and castles!)

    Notable (as of the date of this run)

    Nothing notable

    Fastest 4 mile runs

    • 7:01/mi
       
      17/06/21
    • 7:04/mi
       
      10/03/21
    • 7:09/mi
       
      29/11/21
    • 7:14/mi
       
      11/03/21
    • 7:15/mi
       
      17/05/21
    • 7:16/mi
       
      23/02/21
    • 7:24/mi
       
      17/01/11
    • 7:25/mi
       
      16/12/21
    • 7:26/mi
      151bpm
      23/12/20
    • 7:31/mi
       
      21/06/10
    • 7:32/mi
       
      26/05/21
    • 7:32/mi
       
      5/03/21
    • 7:34/mi
       
      23/11/11
    • 7:35/mi
      156bpm
      10/12/20
    • 7:37/mi
      157bpm
      23/05/20
    • 7:37/mi
       
      16/12/10
    • 7:38/mi
       
      30/04/20
    • 7:39/mi
       
      6/11/11
    • 7:40/mi
      154bpm
      26/05/20
    • 7:40/mi
       
      5/02/21
    • 7:41/mi
      153bpm
      17/12/20
    • 7:41/mi
       
      28/01/11
    • 7:42/mi
       
      1/03/22
    • 7:42/mi
       
      16/08/20
    • 7:43/mi
      156bpm
      20/05/20
    • 7:44/mi
      159bpm
      27/05/20
    • 7:45/mi
      154bpm
      19/05/20
    • 7:46/mi
       
      12/07/21
    • 7:46/mi
       
      13/06/21
    • 7:46/mi
       
      6/06/11
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Sunday
    19 Nov
    52 °F
    79% rh
    19 Nov Sunday

    Total distance

    4.78miles

    Elapsed time

    45:08 8:10AM - 9:03AM

    Average pace

    9:27minutes per mile

    Route

    Canklow
    United Kingdom

    Trailing 90 day SPI comparison

    Performance index

    466

    Estimated finish

    4:22:00
    5k

    pace variability

    9%

    elevation profile

    gained
    390ft
    lost
    -341ft
    3
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.35mph

    Calories

    760
    1020Calories/hour

    Food equivalent

    A bunch of bananas
    or something unhealthy...

    Average heart rate

    137bpm
    87 - 161bpm

    Average cadence

    164spm
    88 - 172spm

    Change in speed over route

    Splits