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    Team Salmon
    Francesco Pappalardo
    Oggi tocca alle ripetute lunghe 19.4km@4'35" avg hr 156bpm:
    - wu 2.6km@4'55" avg hr 136bpm
    - RL 3x (4km@4'26" avg hr 159bpm REC 1km@4'45" avg hr 156bpm)
    - 1.8km@4'40" avg hr 162bpm
    Qualche problema di crampi alla pancia nella seconda ripetuta e un dolore sotto la rotula dx che ho da un paio di allenamenti, per il resto buone sensazioni

    Notable (as of the date of this run)

    • was fastest 19k in 6 months
    • was fastest 12mi in 3 months
    3 pro notables not displayed

    Fastest 12 mile runs

    • 6:52/mi
      1/29/23
    • 6:57/mi
      12/24/16
    • 7:00/mi
      1/18/15
    • 7:03/mi
      12/04/16
    • 7:05/mi
      10/05/16
    • 7:05/mi
      10/23/16
    • 7:06/mi
      11/14/18
    • 7:07/mi
      1/09/20
    • 7:09/mi
      7/24/17
    • 7:10/mi
      10/17/18
    • 7:10/mi
      10/23/18
    • 7:13/mi
      11/20/16
    • 7:14/mi
      1/22/23
    • 7:14/mi
      9/05/16
    • 7:19/mi
      11/03/11
    • 7:20/mi
      11/06/24
    • 7:21/mi
      1/25/23
    • 7:21/mi
      12/27/15
    • 7:21/mi
      11/13/24
    • 7:22/mi
      7/11/15
    • 7:23/mi
      1/05/14
    • 7:24/mi
      11/15/11
    • 7:25/mi
      9/13/12
    • 7:25/mi
      1/01/23
    • 7:27/mi
      2/28/24
    • 7:28/mi
      11/04/18
    • 7:30/mi
      6/28/15
    • 7:30/mi
      6/20/15
    • 7:33/mi
      10/13/11
    • 7:33/mi
      11/20/22
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Saturday
    Jul 11
    77 °F
    50% rh
    Jul 11 Saturday

    Total distance

    12.04miles

    Elapsed time

    1:28:49 8:46AM - 10:29AM

    Average pace

    7:22
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.14mph

    Calories

    1383
    960Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    155bpm
    101 - 171bpm

    Average cadence

    177spm
    162 - 188spm

    Change in speed over route

    Splits