FriendsClose
    Team Salmon
    Francesco Pappalardo
    E con questo allenamento di CLS 12km@4'40" concludo il mio 2014 podistico:
    - con un bel palindromo: 2332km totali
    - 3 mesi fermo per infortunio
    - 157 workouts@4'44" avg hr 153bpm
    - 11 gare (4 maratone, 6 mezze maratone, 1 city trail), 2 maratone in allenamento ed un'ultra da 46km
    - 7g 17h di corsa
    - 150k kcal bruciate
    - D+2600m, non male visto che corro sempre in piano :)

    Per il 2015 non resta che migliorare tutti questi numeri compresi i personali su maratona e mezza maratona!
    Avanti tutta Fra

    Notable (as of the date of this run)

    Nothing notable

    Fastest 7 mile runs

    • 6:54/mi
      1/05/16
    • 6:54/mi
      5/01/17
    • 6:56/mi
      4/07/19
    • 6:57/mi
      3/15/17
    • 6:59/mi
      10/20/15
    • 7:00/mi
      1/09/15
    • 7:01/mi
      2/01/16
    • 7:02/mi
      11/30/20
    • 7:02/mi
      10/25/17
    • 7:04/mi
      9/27/17
    • 7:05/mi
      12/19/15
    • 7:05/mi
      1/26/20
    • 7:05/mi
      1/29/14
    • 7:05/mi
      1/25/17
    • 7:06/mi
      5/04/22
    • 7:06/mi
      10/10/15
    • 7:06/mi
      7/03/17
    • 7:06/mi
      9/11/14
    • 7:07/mi
      10/26/15
    • 7:08/mi
      1/18/17
    • 7:08/mi
      11/24/20
    • 7:09/mi
      8/06/17
    • 7:09/mi
      9/02/14
    • 7:10/mi
      3/18/15
    • 7:10/mi
      10/12/16
    • 7:10/mi
      6/23/17
    • 7:11/mi
      4/10/18
    • 7:11/mi
      1/08/16
    • 7:11/mi
      10/29/18
    • 7:12/mi
      11/26/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    Dec 31
    Dec 31 Wednesday

    Total distance

    7.46miles

    Elapsed time

    56:09 7:08AM - 8:06AM

    Average pace

    7:32
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.97mph

    Calories

    857
    900Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    148bpm
    100 - 160bpm

    Change in speed over route

    Splits