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    Team Salmon
    Francesco Pappalardo
    Buon inizio d'anno! Stamattina pioveva e non poco, così ho aspettato il pomeriggio quando era previsto che smettesse, così mi sono goduto il primo allenamento dell'anno: per la prima volta passo medio sotto i 4'/km, il muro dei 90' sulla mezza sta tremando :)
    Ripetute brevi RB 15.1km@4'21": wu 4km@4'40" + RB 15x (400m@3'58" REC 200m@4'34") + 2.1km@4'33"

    Notable (as of the date of this run)

    • was fastest 9mi ever
    • was fastest 15k ever
    • was fastest run 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
      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

    Thursday
    Jan 2
    Jan 2 Thursday

    Total distance

    9.38miles

    Elapsed time

    1:05:49 5:22PM - 6:30PM

    Average pace

    7:01
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.55mph

    Calories

    1072
    960Calories/hour

    Food equivalent

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

    Average heart rate

    155bpm
    75 - 170bpm

    Change in speed over route

    Splits