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Team Dark Sea Green
Zac Hanley
Warm-up then 10s sprints with long gaps. Didn't feel up to these at first but enjoyed by the end - able to work off some excesses
Notable (as of the date of this run)
- was lowest avg cadence in a year
- was longest duration run in a month
Fastest 4 mile runs
- 7:01/mi17/06/21
- 7:04/mi10/03/21
- 7:09/mi29/11/21
- 7:14/mi11/03/21
- 7:15/mi17/05/21
- 7:16/mi23/02/21
- 7:24/mi17/01/11
- 7:25/mi16/12/21
- 7:26/mi151bpm23/12/20
- 7:31/mi21/06/10
- 7:32/mi26/05/21
- 7:32/mi5/03/21
- 7:34/mi23/11/11
- 7:35/mi156bpm10/12/20
- 7:37/mi157bpm23/05/20
- 7:37/mi16/12/10
- 7:38/mi30/04/20
- 7:39/mi6/11/11
- 7:40/mi154bpm26/05/20
- 7:40/mi5/02/21
- 7:41/mi153bpm17/12/20
- 7:41/mi28/01/11
- 7:42/mi1/03/22
- 7:42/mi16/08/20
- 7:43/mi156bpm20/05/20
- 7:44/mi159bpm27/05/20
- 7:45/mi154bpm19/05/20
- 7:46/mi12/07/21
- 7:46/mi13/06/21
- 7:46/mi6/06/11
Last 180 days
Last 365 days
Last 730 days
When
Friday
1 Mar
1 Mar
64 °F
75% rh
1 Mar
Friday
Total distance
4.14miles
Elapsed time
50:05
7:26AM - 8:17AM
Average pace
12:06minutes per mile
Trailing 90 day SPI comparison
Performance index
325
Estimated finish
4:22:00
5k
pace variability
45%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
4.96mph
Calories
671
Food equivalent
1 whole sea bass
Average heart rate
129bpm
85 - 157bpm
Average cadence
154spm
80 - 204spm