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    Team Salmon
    Francesco Pappalardo
    Ultimo lavoro prima della mezza di Busto di domenica, ma comunque in ottica maratona PR CL/CM/CV 15km@4'24": 5km@CL 4'39" avg hr 137bpm 75% max hr + 5km@CM 4'15" avg hr 152bpm 83% max hr + 3km@CV 4' avg hr 160bpm 87% max hr + 2km@4'44".

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 9mi in 6 months
    • was fastest 15k in 6 months
    • was fastest mile split 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

    Wednesday
    Nov 9
    43 °F
    80% rh
    Nov 9 Wednesday

    Total distance

    9.32miles

    Elapsed time

    1:06:03 6:21PM - 7:27PM

    Average pace

    7:05minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.47mph

    Calories

    1038
    960Calories/hour

    Food equivalent

    A half gallon of Orange Juice
    or something unhealthy...

    Average heart rate

    146bpm
    106 - 163bpm

    Average cadence

    177spm
    164 - 192spm

    Change in speed over route

    Splits