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    Team Salmon
    Francesco Pappalardo
    RB 16km@4'32" avg hr 163bpm, avg rc 178spm, avg sl 1.24m :
    - wu 3km@4'50"
    - 8x (1km@4'12", avg hr 169bpm, avg rc 183spm, avg sl 1.3m REC 300m@4'38", avg hr 166bpm, avg rc 178spm, avg sl 1.19m)
    - 2.6km@5'02"
    Allenamento dalle due facce: da un lato i tempi non sono male dall'altro non sono molto regolari, soprattutto i recuperi, cooldown lentissimo (tra fatica e doloretto alla gamba).
    Vedendo il bicchiere mezzo pieno è molto positivo essere riuscito a fare un allenamento del genere quando fino a q

    Notable (as of the date of this run)

    • was during sunset
    • was highest average heart rate in 6 months
    • was fastest 9mi in a month

    Fastest 9 mile runs

    • 6:53/mi
      11/16/16
    • 6:55/mi
      12/24/14
    • 6:57/mi
      3/22/17
    • 6:58/mi
      4/03/22
    • 6:58/mi
      1/15/14
    • 6:58/mi
      3/08/17
    • 6:58/mi
      10/18/17
    • 6:59/mi
      12/07/16
    • 7:01/mi
      1/02/14
    • 7:01/mi
      10/06/17
    • 7:01/mi
      1/02/16
    • 7:02/mi
      2/22/17
    • 7:02/mi
      10/30/14
    • 7:03/mi
      2/14/17
    • 7:04/mi
      2/24/17
    • 7:04/mi
      1/06/16
    • 7:05/mi
      11/11/14
    • 7:05/mi
      11/09/16
    • 7:05/mi
      11/08/24
    • 7:05/mi
      4/11/13
    • 7:07/mi
      3/28/18
    • 7:07/mi
      12/06/14
    • 7:07/mi
      12/18/14
    • 7:08/mi
      3/02/17
    • 7:08/mi
      6/04/23
    • 7:08/mi
      6/06/17
    • 7:08/mi
      10/17/23
    • 7:08/mi
      3/01/23
    • 7:09/mi
      12/16/13
    • 7:09/mi
      8/22/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Thursday
    Mar 12
    56 °F
    60% rh
    Mar 12 Thursday

    Total distance

    9.94miles

    Elapsed time

    1:12:46 6:02PM - 7:20PM

    Average pace

    7:19
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.20mph

    Calories

    1139
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    163bpm
    127 - 174bpm

    Average cadence

    178spm
    122 - 190spm

    Change in speed over route

    Splits