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    Team Salmon
    Francesco Pappalardo
    Se straparlo è perchè sono sotto l'effetto di sostanze stupefacenti, sìììì le mie stupefacenti endorfine!!! Quello di oggi non è stato un allenamento, è stata un'esaltazione continua, gioia pura, velocità, cambi di ritmo, la fatica non c'è, non conta, è bella anche lei!
    Medio variato 19km@4'25": warmup 2km@4'40" + 3x (1km@4'13" REC 1km@4'42" + 2km@4'14" REC 1km@4'38") + cooldown (?) 2km@4'21"
    In dettaglio:
    - tratti veloci 1 km: 4'04" 4'22" 4'13"
    - REC 1km: 4'45" 4'44" 4'38"
    - tratti vel

    Notable (as of the date of this run)

    • was fastest 11mi ever
    • was fastest 19k ever
    • was highest calories/hour in 6 months
    • was fastest run in a month
    1 pro notable not displayed

    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

    Friday
    Mar 29
    Mar 29 Friday

    Total distance

    11.81miles

    Elapsed time

    1:24:09 6:27PM - 7:53PM

    Average pace

    7:08
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.42mph

    Calories

    1394
    1020Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    159bpm
    104 - 169bpm

    Change in speed over route

    Splits