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    Team Salmon
    Francesco Pappalardo
    Non so perchè ma il Garmin continuava a suggerirmi la modalità "nuoto" :))) Mamma quanta acqua! con l'annaffiata di oggi domani sono cresciuto di 10cm :)
    La giornata ideale per le ripetute medie: 18.1km@4'30" così distribuiti:
    - warmup 4km@4'39"
    - RM 8x (1km@4'15" REC 0.5km@4'49")
    - cooldown 2.1km@4'39"
    HR medio 159bpm, efficienza e VO2 ottime rispetto alla media.

    Notable (as of the date of this run)

    • was fastest 18k ever
    • was fastest 11mi in 6 months

    Fastest 11 mile runs

    • 6:54/mi
      12/22/14
    • 6:56/mi
      11/18/18
    • 7:03/mi
      12/26/14
    • 7:04/mi
      2/21/18
    • 7:04/mi
      10/15/15
    • 7:04/mi
      1/15/17
    • 7:04/mi
      10/03/18
    • 7:04/mi
      12/20/15
    • 7:07/mi
      1/11/15
    • 7:07/mi
      12/29/15
    • 7:07/mi
      3/07/18
    • 7:08/mi
      10/19/16
    • 7:08/mi
      3/29/13
    • 7:09/mi
      5/28/17
    • 7:11/mi
      2/07/18
    • 7:12/mi
      8/27/17
    • 7:13/mi
      1/10/16
    • 7:13/mi
      1/16/13
    • 7:14/mi
      12/21/14
    • 7:15/mi
      1/19/20
    • 7:15/mi
      12/29/13
    • 7:16/mi
      10/23/13
    • 7:17/mi
      11/01/18
    • 7:20/mi
      1/27/18
    • 7:21/mi
      1/27/15
    • 7:21/mi
      3/11/18
    • 7:22/mi
      3/28/24
    • 7:23/mi
      3/19/15
    • 7:23/mi
      3/30/13
    • 7:23/mi
      11/08/11
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Wednesday
    Oct 23
    Oct 23 Wednesday

    Total distance

    11.24miles

    Elapsed time

    1:21:45 5:30PM - 6:54PM

    Average pace

    7:16
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.25mph

    Calories

    1288
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    159bpm
    116 - 170bpm

    Change in speed over route

    Splits