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    Team Salmon
    Francesco Pappalardo
    Ecco, l'ho fatto: CL 11.3km@4'55" avg hr 140bpm (76% fc max); ho cercato di concentrarmi sulla cadenza e sulla tecnica, o almeno sulla percezione della mia corsa:
    - cadenza media 171spm, di solito sui 180spm, e max 178spm
    - falcata è stata di 1.19m, di solito intorno a 1.23m
    - oscillazione verticale 9.9ms vs 9.3ms
    - tempo di contatto al suolo 219ms vs 210ms
    Cercherò di fare 1-2 sessioni di questo tipo a settimana (come d'altronde recita la tabella che sto seguendo)

    Notable (as of the date of this run)

    • was before sunrise
    • was lowest average heart rate in a month
    • was lowest max heart rate in a month
    1 pro notable 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

    Friday
    Oct 9
    58 °F
    86% rh
    Oct 9 Friday

    Total distance

    7.02miles

    Elapsed time

    55:39 6:11AM - 7:09AM

    Average pace

    7:55
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.57mph

    Calories

    810
    900Calories/hour

    Food equivalent

    A bunch of bananas
    or something unhealthy...

    Average heart rate

    139bpm
    115 - 150bpm

    Average cadence

    170spm
    158 - 190spm

    Change in speed over route

    Splits