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    Team Salmon
    Francesco Pappalardo
    In previsione della mezza di domenica oggi non era il caso di esagerare :) quindi un paio di ripetute lunghe e via: 15.17km@4'29" con warmup 3km@4'40" + RL2x (4km@4'20" 4'14" REC 1km@4'45" 4'45") + 2.17km@4'44".
    I mitocondri stanno gridando <>
    parafrasando un mitico film <<..e io vi dico, sbabbari, che noi Busto Arsizio la raderemo al suolo, noi Busto Arsizio la metteremo a carne e pesce, noi dove passeremo non crescerà più neanche un filo d'ebba, è chiaro?>> :)))

    Notable (as of the date of this run)

    • was fastest 9mi in 6 months
    • was fastest 15k in 6 months
    1 pro notable not displayed

    Fastest 9 mile runs

    • 6:53/mi
      11/16/16
    • 6:55/mi
      12/24/14
    • 6:57/mi
      3/22/17
    • 6:58/mi
      4/03/22
    • 6:58/mi
      1/15/14
    • 6:58/mi
      3/08/17
    • 6:58/mi
      10/18/17
    • 6:59/mi
      12/07/16
    • 7:01/mi
      1/02/14
    • 7:01/mi
      10/06/17
    • 7:01/mi
      1/02/16
    • 7:02/mi
      2/22/17
    • 7:02/mi
      10/30/14
    • 7:03/mi
      2/14/17
    • 7:04/mi
      2/24/17
    • 7:04/mi
      1/06/16
    • 7:05/mi
      11/11/14
    • 7:05/mi
      11/09/16
    • 7:05/mi
      11/08/24
    • 7:05/mi
      4/11/13
    • 7:07/mi
      3/28/18
    • 7:07/mi
      12/06/14
    • 7:07/mi
      12/18/14
    • 7:08/mi
      3/02/17
    • 7:08/mi
      6/04/23
    • 7:08/mi
      6/06/17
    • 7:08/mi
      10/17/23
    • 7:08/mi
      3/01/23
    • 7:09/mi
      12/16/13
    • 7:09/mi
      8/22/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    Nov 6
    Nov 6 Wednesday

    Total distance

    9.42miles

    Elapsed time

    1:08:05 6:13PM - 7:23PM

    Average pace

    7:14
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.30mph

    Calories

    1077
    960Calories/hour

    Food equivalent

    A half gallon of Orange Juice
    or something unhealthy...

    Average heart rate

    155bpm
    105 - 169bpm

    Change in speed over route

    Splits