A human can reach speeds up to 180mph over the mile whilst free falling through space If a human were to run a mile in four minutes, that would average out to 15 MPH.
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That cannot be calculated without knowing the average speed over that distance.
Average speed is an average value of speed over a given time. If your speed is constant (not changing), then your average speed will equal your speed at any given moment in time.
That over an extended period of time of n seconds, it will have travelled a distance of n miles.
It will take 2 hours 42 minutes if you maintain an average speed of 87 mph over the whole 233-mile distance.
There's no sensible answer to this. Knots is a measurement of speed, and speed is distance over time. Mile is just distance.You'd have to sat something like what speed in MPH is equal to one knot.