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    Team Salmon
    Francesco Pappalardo
    That's all, folks! o quasi...ultimo allenamento un pò impegnativo 21.15km@4'46" avg hr 152bpm; all'inizio le gambe erano un pò legate, non so se per stanchezza o per un pò di intorpidimento da scarico, non lo saprò mai :) poi ho preso il ritmo e mi sono goduto la bella giornata, il sole, il fresco, insomma una bella corsetta!
    -7gg alla gara, -5gg alla partenza, -3 allenamenti: Firenze stiamo arrivando!!!
    Avanti tutta Fra!

    Notable (as of the date of this run)

    Nothing notable

    Fastest 13 mile runs

    • 6:36/mi
      2/19/17
    • 6:37/mi
      10/01/17
    • 6:39/mi
      11/13/16
    • 6:41/mi
      1/24/16
    • 6:41/mi
      1/22/17
    • 6:43/mi
      10/16/16
    • 6:44/mi
      2/19/23
    • 6:45/mi
      10/29/23
    • 6:45/mi
      11/25/18
    • 6:46/mi
      3/19/17
    • 6:47/mi
      11/08/15
    • 6:48/mi
      2/16/14
    • 6:49/mi
      3/29/15
    • 6:50/mi
      3/23/14
    • 6:51/mi
      1/25/15
    • 6:51/mi
      1/26/14
    • 6:52/mi
      11/10/13
    • 6:52/mi
      10/29/17
    • 6:53/mi
      3/19/23
    • 6:54/mi
      3/20/16
    • 6:55/mi
      11/09/14
    • 6:56/mi
      9/10/17
    • 6:56/mi
      2/28/16
    • 6:56/mi
      11/27/22
    • 6:57/mi
      10/08/23
    • 6:58/mi
      9/13/15
    • 7:04/mi
      11/06/11
    • 7:04/mi
      10/20/13
    • 7:05/mi
      9/14/14
    • 7:08/mi
      2/04/18
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Saturday
    Nov 22
    Nov 22 Saturday

    Total distance

    13.13miles

    Elapsed time

    1:41:00 8:22AM - 10:07AM

    Average pace

    7:41
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.80mph

    Calories

    1508
    900Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    151bpm
    115 - 164bpm

    Change in speed over route

    Splits