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    Team Salmon
    Francesco Pappalardo
    Andando verso Milano la luna, andando verso Corsico la nebbia! Oggi ho voluto riprovare le Excel prima versione con 820km all'attivo, sempre una bella esperienza!
    Ancora ripetute medie RM 14.8km@4'19": wu 3km@4'43" + RM 4x (2km@4'04" REC 400m@4'38") + 2.2km@4'30"

    Notable (as of the date of this run)

    • was fastest 9mi ever
    • was fastest 14k ever
    • was fastest run in a month
    • was fastest km split in a month

    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
      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
    • 7:09/mi
      1/03/16
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Wednesday
    Jan 15
    Jan 15 Wednesday

    Total distance

    9.19miles

    Elapsed time

    1:04:02 6:21PM - 7:27PM

    Average pace

    6:58
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.61mph

    Calories

    1050
    960Calories/hour

    Food equivalent

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

    Average heart rate

    155bpm
    60 - 168bpm

    Change in speed over route

    Splits