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    Team Salmon
    Francesco Pappalardo
    Stasera un piccolo richiamo di velocità con le ripetute brevi:
    - wu 3km@4'46" avg hr 144bpm avg rc 174spm avg sl 1.21m
    - RB 5x (1km@4'16" avg hr 159bpm avg rc 183spm avg sl 1.28m REC 300m@4'46" avg hr 157bpm avg rc 178spm avg sl 1.18m)
    - 3.5km@4'46" avg hr 154bpm avg rc 178spm avg sl 1.23m
    Le gambe erano un pò legate, il cardio un pò altino e il fiato un pò corto. Ma a 4gg dalla maratona ci può stare. Devo capire quanta velocità potrei recuperare per il 3 maggio, in alternativa ci sono i 50km de

    Notable (as of the date of this run)

    • was latest run 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

    Thursday
    Apr 16
    70 °F
    60% rh
    Apr 16 Thursday

    Total distance

    8.08miles

    Elapsed time

    59:25 6:34PM - 7:35PM

    Average pace

    7:21
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.16mph

    Calories

    927
    960Calories/hour

    Food equivalent

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

    Average heart rate

    153bpm
    114 - 166bpm

    Average cadence

    178spm
    160 - 186spm

    Change in speed over route

    Splits