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    Team Salmon
    Francesco Pappalardo
    Stamattina non mi sentivo particolarmente tonico, tipo freno a mano tirato :) così la tabella è diventata a sensazione (sui ritmi).
    Medio variato 14km@4'24": warmup 2km@4'38" + 2x (1km@4'10" REC 1km@4'35" + 2km@4'20" REC 1km@4'30") + 2km@4'15"
    In dettaglio:
    - tratti veloci 1 km: 4'03" 4'18"
    - REC 1km: 4'35" 4'35"
    - tratti veloci 2km: 4'20" 4'20"
    - REC 1km: 4'35" 4'25"
    Aggiornati 7 PB:
    - Cooper 3.03km
    - One hour 13.9km
    - 1km 3'13"
    - 1mile 5'52"
    - 3miles 19'51"
    - 5km 20'35"
    - 10km 42

    Notable (as of the date of this run)

    • was fastest 14k ever
    • was fastest 8mi in a month

    Fastest 8 mile runs

    • 6:52/mi
      12/16/15
    • 6:56/mi
      1/13/16
    • 7:00/mi
      1/22/14
    • 7:00/mi
      1/15/15
    • 7:00/mi
      2/28/18
    • 7:00/mi
      10/04/15
    • 7:01/mi
      11/04/15
    • 7:01/mi
      1/18/13
    • 7:02/mi
      10/05/15
    • 7:02/mi
      1/22/15
    • 7:03/mi
      11/10/19
    • 7:04/mi
      4/29/17
    • 7:04/mi
      12/09/13
    • 7:04/mi
      5/03/17
    • 7:04/mi
      10/04/17
    • 7:05/mi
      10/29/15
    • 7:05/mi
      9/18/12
    • 7:05/mi
      12/21/16
    • 7:05/mi
      11/01/15
    • 7:05/mi
      4/13/13
    • 7:05/mi
      10/07/15
    • 7:06/mi
      2/28/17
    • 7:06/mi
      11/26/17
    • 7:07/mi
      9/11/15
    • 7:07/mi
      11/06/14
    • 7:07/mi
      4/05/16
    • 7:08/mi
      10/08/12
    • 7:09/mi
      2/03/15
    • 7:09/mi
      5/21/17
    • 7:09/mi
      5/19/16
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Saturday
    Apr 13
    Apr 13 Saturday

    Total distance

    8.70miles

    Elapsed time

    1:01:39 9:17AM - 10:35AM

    Average pace

    7:05
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.47mph

    Calories

    1000
    960Calories/hour

    Food equivalent

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

    Average heart rate

    164bpm
    81 - 175bpm

    Change in speed over route

    Splits