FriendsClose
    Team Salmon
    Francesco Pappalardo
    In un clima simile a quello che potremmo trovare il 29 (anche le altre condizioni erano simili, tipo sveglia, colazione etc) ho fatto l'ultimo lunghissimo 37.1km@4'38" avg hr 150bpm: wu 1.07km@4'46" + 5x (5km@4'33" + 2km@4'51") + 1.03km@Tergat 4'24". Confortante l'ultimo 5km fatto 3" secondi sotto la media (delle prime 4 ripetute) e l'ultimo km @CM.
    Con un'altra "ripetuta", neanche intera, e considerando il garmintime oggi potevo farla in ca. 3h17'40" (PB per 30"), non mi resta che replicare l'a

    Notable (as of the date of this run)

    • was fastest 23mi ever
    • was fastest 37k ever
    • was longest duration run in a month
    • was longest run in a month
    • was most calories burned in a month

    Fastest 23 mile runs

    • 7:26/mi
      10/08/16
    • 7:27/mi
      3/18/18
    • 7:28/mi
      11/16/15
    • 7:30/mi
      2/14/15
    • 7:38/mi
      9/06/15
    • 7:46/mi
      11/02/13
    • 7:46/mi
      4/01/12
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Monday
    Nov 16
    50 °F
    94% rh
    Nov 16 Monday

    Total distance

    23.03miles

    Elapsed time

    2:52:06 10:20AM - 1:22PM

    Average pace

    7:28
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.03mph

    Calories

    2647
    900Calories/hour

    Food equivalent

    A giant 10kg (22lb) watermelon
    or something unhealthy...

    Average heart rate

    150bpm
    109 - 162bpm

    Average cadence

    173spm
    154 - 228spm

    Change in speed over route

    Splits