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    Team Salmon
    Francesco Pappalardo
    Altra sessione di velocità 14km@4'24": wu 4km@4'43" + RB 12x (500m@3'42" REC 300m@4'53") + 2km@4'44" avg hr 148bpm, Launch 3 sempre splendide. Dato che la fortuna è cieca ma la sfiga ci vede benissimo all'inizio dell'ultima ripetuta...passaggio a livello chiuso!
    Nei tratti veloci ho cercato di tenere una falcata molto breve (ca. 200spm), il risultato è buono.

    Notable (as of the date of this run)

    • was winter solstice
    • was after sunset
    • was fastest 14k in a year
    • was fastest 8mi in 6 months
    • 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

    Wednesday
    Dec 21
    46 °F
    94% rh
    Dec 21 Wednesday

    Total distance

    8.70miles

    Elapsed time

    1:01:36 6:52PM - 7:53PM

    Average pace

    7:05minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.47mph

    Calories

    996
    960Calories/hour

    Food equivalent

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

    Average heart rate

    148bpm
    104 - 169bpm

    Average cadence

    179spm
    156 - 216spm

    Change in speed over route

    Splits