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    Team Salmon
    Francesco Pappalardo
    La tipica fortuna del runner: qualche minuto prima di uscire si alza un vento assurdo che mi farà compagnia per tutto l'allenamento.
    Stasera ripetute a ritmo variato 20km@4'24": wu 3km@4'49" + 5x (1km@4'08" + 1km@3'59" REC 1km@4'39") + 2km@4'49" avg hr 150bpm 82% max hr.
    Contento dei tempi nonostante il vento che mi ha fatto faticare più del previsto sia nelle parti veloci che nei recuperi.

    Notable (as of the date of this run)

    • was during sunset
    • was fastest 12mi in a year
    • was fastest 20k in a year
    1 pro notable 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
    • 7:21/mi
      1/25/23
    • 7:21/mi
      12/27/15
    • 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
    • 7:34/mi
      9/27/11
    • 7:34/mi
      2/23/14
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    Oct 5
    59 °F
    64% rh
    Oct 5 Wednesday

    Total distance

    12.43miles

    Elapsed time

    1:28:06 6:12PM - 7:40PM

    Average pace

    7:05minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.46mph

    Calories

    1375
    960Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    153bpm
    104 - 170bpm

    Average cadence

    176spm
    164 - 196spm

    Change in speed over route

    Splits