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    Team Salmon
    Francesco Pappalardo
    Oggi un buon allenamento, breve ma intenso. Dopo la caldazza di ieri oggi fresco grazie alle abbondanti piogge della mattinata. Quindi quale occasione migliore per un pò di ripetutre brevi (visto il poco tempo a disposizione)? RB 10km@4'30": warmup 2km@4'43" + 4x (1km@4'14" REC 500m@4'47") + cooldown 2km@4'35". Ottimo cardio e TE, e picco di efficienza (+10% sulla media).

    Notable (as of the date of this run)

    • was fastest 9k in a year
    • was fastest 6mi in 6 months
    • was fastest run in 3 months
    • was highest calories/hour in 3 months
    • was fastest mile split in 3 months
    • was fastest km split in 3 months
    2 pro notables not displayed

    Fastest 6 mile runs

    • 6:26/mi
      5/14/23
    • 6:26/mi
      6/18/17
    • 6:27/mi
      2/05/23
    • 6:28/mi
      5/28/23
    • 6:28/mi
      4/10/16
    • 6:29/mi
      4/30/16
    • 6:30/mi
      2/05/17
    • 6:37/mi
      5/20/18
    • 6:38/mi
      6/19/16
    • 6:38/mi
      5/05/24
    • 6:39/mi
      4/20/24
    • 6:40/mi
      6/11/23
    • 6:42/mi
      5/07/16
    • 6:42/mi
      10/02/16
    • 6:42/mi
      5/26/24
    • 6:43/mi
      6/09/24
    • 6:45/mi
      2/02/20
    • 6:48/mi
      3/12/23
    • 6:49/mi
      5/29/22
    • 6:56/mi
      10/01/15
    • 7:00/mi
      6/17/18
    • 7:00/mi
      3/26/23
    • 7:01/mi
      2/04/16
    • 7:02/mi
      1/17/15
    • 7:03/mi
      11/02/16
    • 7:04/mi
      3/26/21
    • 7:04/mi
      12/20/14
    • 7:05/mi
      10/20/20
    • 7:06/mi
      12/04/14
    • 7:07/mi
      6/24/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Monday
    Jul 21
    Jul 21 Monday

    Total distance

    6.16miles

    Elapsed time

    44:44 5:34PM - 6:22PM

    Average pace

    7:16
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.26mph

    Calories

    707
    960Calories/hour

    Food equivalent

    6 pieces of tuna sashimi
    or something unhealthy...

    Average heart rate

    155bpm
    99 - 168bpm

    Change in speed over route

    Splits