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Team Salmon
Francesco Pappalardo
Ieri pioveva, governo ladro (ci sta sempre bene!), quindi oggi ero carico come una molla! E via a bumbaaaaaazzzzza! 17.66km@4'28" alla faccia del vento...
Warmup 3km@4'40" + RB 8x 1km@4'15" REC 500m@4'40" + cooldown 2.66km@4'36".
Detto ciò...cofana esagerata di polpette al sugo della moglie...spettacolo...buuurp...ops... :)
Warmup 3km@4'40" + RB 8x 1km@4'15" REC 500m@4'40" + cooldown 2.66km@4'36".
Detto ciò...cofana esagerata di polpette al sugo della moglie...spettacolo...buuurp...ops... :)
Notable (as of the date of this run)
- was fastest 11mi ever
- was fastest 17k ever
- was fastest run in 3 months
- was fastest km split in 3 months
Fastest 11 mile runs
- 6:54/mi12/22/14
- 6:56/mi11/18/18
- 7:03/mi12/26/14
- 7:04/mi2/21/18
- 7:04/mi10/15/15
- 7:04/mi1/15/17
- 7:04/mi10/03/18
- 7:04/mi12/20/15
- 7:07/mi1/11/15
- 7:07/mi12/29/15
- 7:07/mi3/07/18
- 7:08/mi10/19/16
- 7:08/mi3/29/13
- 7:09/mi5/28/17
- 7:11/mi2/07/18
- 7:12/mi8/27/17
- 7:13/mi1/10/16
- 7:13/mi1/16/13
- 7:14/mi12/21/14
- 7:15/mi1/19/20
- 7:15/mi12/29/13
- 7:16/mi10/23/13
- 7:17/mi11/01/18
- 7:20/mi1/27/18
- 7:21/mi1/27/15
- 7:21/mi3/11/18
- 7:22/mi3/28/24
- 7:23/mi3/19/15
- 7:23/mi3/30/13
- 7:23/mi11/08/11
Last 30 days
Last 90 days
Last 180 days
When
Wednesday
Jan 16
Jan 16
Jan 16
Wednesday
Total distance
10.99miles
Elapsed time
1:19:24
Average pace
7:13
minutes per mile
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
8.31mph
Calories
1272
Food equivalent
An entire roasted chicken
Average heart rate
160bpm
67 - 170bpm