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    Team Salmon
    Francesco Pappalardo
    ...+ ALL 10x (100m + REC 100m) + cd 4.6km@4'37"

    Notable (as of the date of this run)

    • was fastest 4mi ever
    • was highest average heart rate in 6 months
    • was fastest run in a month
    • was highest calories/hour in a month
    • was fastest mile split in a month
    • was fastest km split in a month
    2 pro notables not displayed

    Fastest 4 mile runs

    • 7:22/mi
      12/09/12
    • 7:26/mi
      8/20/23
    • 7:31/mi
      3/07/12
    • 7:35/mi
      7/23/13
    • 7:37/mi
      11/26/16
    • 7:38/mi
      9/13/17
    • 7:49/mi
      3/18/17
    • 7:52/mi
      2/11/18
    • 7:56/mi
      6/18/23
    • 8:02/mi
      7/11/13
    • 8:05/mi
      7/06/19
    • 8:09/mi
      2/27/15
    • 8:22/mi
      9/23/23
    • 8:24/mi
      8/26/19
    • 9:38/mi
      11/07/20
    • 10:04/mi
      5/17/20
    • 10:26/mi
      7/28/21
    • 10:32/mi
      12/21/19
    • 10:33/mi
      8/03/21
    • 10:38/mi
      8/29/21
    • 11:09/mi
      9/05/20
    • 11:19/mi
      1/11/20
    • 11:27/mi
      8/31/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Sunday
    Dec 9
    Dec 9 Sunday

    Total distance

    4.10miles

    Elapsed time

    30:11 12:22PM - 12:53PM

    Average pace

    7:22
    minutes per mile

    Route

    Corsico
    Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.15mph

    Calories

    471
    960Calories/hour

    Food equivalent

    1lb of seafood ceviche
    or something unhealthy...

    Average heart rate

    171bpm
    162 - 176bpm

    Change in speed over route

    Splits