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    Team Salmon
    Francesco Pappalardo
    Ultimo lavoro di qualità, dice Albanesi: ancora ripetute brevi. Come sempre dò la mia interpretazione dei tempi suggeriti dal Guru di Tirana (RMA-15" REC RMA+5") 22.3km@4'35":
    - wu 3km@4'42"
    - 10x 1km@RMA-20" 4'20" avg hr 162bpm
    - REC 10x 400m@RMA 4'40") avg hr 159bpm
    - 5.3km@4'57"
    avg hr 157bpm
    Devo aver sottovalutato il freddo (il consumo calorico è stato esagerato, oltre +10%), che in realtà non ho mai sentito: dopo l'ultima ripetuta malessere diffuso, gambe piantate, scarso controllo dell'ap

    Notable (as of the date of this run)

    Nothing notable

    Fastest 13 mile runs

    • 6:36/mi
      2/19/17
    • 6:37/mi
      10/01/17
    • 6:39/mi
      11/13/16
    • 6:41/mi
      1/24/16
    • 6:41/mi
      1/22/17
    • 6:43/mi
      10/16/16
    • 6:44/mi
      2/19/23
    • 6:45/mi
      10/29/23
    • 6:45/mi
      11/25/18
    • 6:46/mi
      3/19/17
    • 6:47/mi
      11/08/15
    • 6:48/mi
      2/16/14
    • 6:49/mi
      3/29/15
    • 6:50/mi
      3/23/14
    • 6:51/mi
      1/25/15
    • 6:51/mi
      1/26/14
    • 6:52/mi
      11/10/13
    • 6:52/mi
      10/29/17
    • 6:53/mi
      3/19/23
    • 6:54/mi
      3/20/16
    • 6:55/mi
      11/09/14
    • 6:56/mi
      9/10/17
    • 6:56/mi
      2/28/16
    • 6:56/mi
      11/27/22
    • 6:57/mi
      10/08/23
    • 6:58/mi
      9/13/15
    • 7:04/mi
      11/06/11
    • 7:04/mi
      10/20/13
    • 7:05/mi
      9/14/14
    • 7:08/mi
      2/04/18
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Thursday
    Feb 12
    Feb 12 Thursday

    Total distance

    13.85miles

    Elapsed time

    1:42:26 6:02PM - 7:48PM

    Average pace

    7:24
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.11mph

    Calories

    1584
    900Calories/hour

    Food equivalent

    1 large whole salmon
    or something unhealthy...

    Average heart rate

    157bpm
    120 - 167bpm

    Change in speed over route

    Splits