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    Team Salmon
    Francesco Pappalardo
    Sembrava dovesse diluviare, poi è uscito il sole, poi nuvolo...c'era un bel vento. Oggi ancora fartlek 12km@4'40": warmup 3km@4'49" + 4x (5' REC 3') + 2km@4'50".
    Stavolta mi sono stupito da solo! avevo ipotizzato i tratti veloci @4'25" e quelli lenti @4'50" per un totale di 12km, in pratica ho fatto i tratti veloci @4'24" e quelli lenti@4'53".
    Ottima prestazione delle Kurow, anhe se stavolta le ho sentite un pò rigidine.
    Grande soddisfazione nel vedere tempi sotto 4'20" e nel modo di gestire la

    Notable (as of the date of this run)

    • was fastest run in 3 months
    • was fastest mile split in 3 months
    • was fastest km split in 3 months
    5 pro notables not displayed

    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

    Tuesday
    Jul 8
    Jul 8 Tuesday

    Total distance

    7.46miles

    Elapsed time

    56:07 6:14PM - 7:13PM

    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

    856
    900Calories/hour

    Food equivalent

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

    Average heart rate

    157bpm
    114 - 169bpm

    Change in speed over route

    Splits