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    Team Salmon
    Francesco Pappalardo
    Per l'ultimo lavoro di qualità per la mezza di domenica fiato un pò corto e gambe appesantite, nonostante questo riesco a rispettare il programma che prevedeva un progressivo PR 13km@4'21":
    - wu 2.5km@4'49"
    + 3km@4'04" REC 400m@4'10" (m'è scappato)
    + 2km@4' REC 400m@4'38"
    + 1km@4' REC 400m@4'40"
    + 1km@3'55" REC 400m@4'38"
    + 1.9km@4'42"
    Domani ultima corsa lenta e poi 2 giorni di riposo in vista della gara.

    Notable (as of the date of this run)

    • was fastest 8mi in a month
    • was fastest 13k in a month
    1 pro notable not displayed

    Fastest 8 mile runs

    • 6:52/mi
      12/16/15
    • 6:56/mi
      1/13/16
    • 7:00/mi
      1/22/14
    • 7:00/mi
      1/15/15
    • 7:00/mi
      2/28/18
    • 7:00/mi
      10/04/15
    • 7:01/mi
      11/04/15
    • 7:01/mi
      1/18/13
    • 7:02/mi
      10/05/15
    • 7:02/mi
      1/22/15
    • 7:03/mi
      11/10/19
    • 7:04/mi
      4/29/17
    • 7:04/mi
      12/09/13
    • 7:04/mi
      5/03/17
    • 7:04/mi
      10/04/17
    • 7:05/mi
      10/29/15
    • 7:05/mi
      9/18/12
    • 7:05/mi
      12/21/16
    • 7:05/mi
      11/01/15
    • 7:05/mi
      4/13/13
    • 7:05/mi
      10/07/15
    • 7:06/mi
      2/28/17
    • 7:06/mi
      11/26/17
    • 7:07/mi
      9/11/15
    • 7:07/mi
      11/06/14
    • 7:07/mi
      4/05/16
    • 7:08/mi
      10/08/12
    • 7:09/mi
      2/03/15
    • 7:09/mi
      5/21/17
    • 7:09/mi
      5/19/16
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    Nov 4
    64 °F
    47% rh
    Nov 4 Wednesday

    Total distance

    8.08miles

    Elapsed time

    56:38 2:13PM - 3:12PM

    Average pace

    7:01
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.56mph

    Calories

    921
    960Calories/hour

    Food equivalent

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

    Average heart rate

    155bpm
    113 - 169bpm

    Average cadence

    178spm
    156 - 250spm

    Change in speed over route

    Splits