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    Team Salmon
    Francesco Pappalardo
    Concludo la settimana post maratona con 5 uscite, 62km, buona velocità, tanto divertimento e tanta carica! Oggi per finire ancora ripetute medie, parto con l'idea di farle allegre ma senza esagerare (4'27" 4'23" 4'24") ma all'ultima non resisto e lascio andare le gambe (4'13"): 15km@4'35": wu 3km@5' + 4x (2km@4'22" REC 500m@4'42") + 2km@4'40".
    Sole splendido, ricordava Venezia domenica scorsa! Avanti tutta Fra!

    Notable (as of the date of this run)

    • was fastest 15k in 6 months
    5 pro notables 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

    Sunday
    Nov 2
    Nov 2 Sunday

    Total distance

    9.32miles

    Elapsed time

    1:08:47 8:17AM - 9:28AM

    Average pace

    7:23
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.13mph

    Calories

    1069
    960Calories/hour

    Food equivalent

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

    Average heart rate

    154bpm
    98 - 166bpm

    Change in speed over route

    Splits