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    Team Salmon
    Francesco Pappalardo
    Ricominciamo un pò di allenamenti strutturati: dopo la CL di ieri, intervallata da allunghi, oggi 11.3km@4'41": CL 8km@4'49" + CM 3km@4'17" + 300m@5' avg hr 150bpm 82% max hr.
    Le Ghost 8 si comportano bene ad entrambe le velocità, devo ancora familiarizzare un pò con loro, muscolarmente le sento un pò segno che qualche differenza con le Asics c'è.

    Notable (as of the date of this run)

    • was fastest 11k in a month

    Fastest 7 mile runs

    • 6:54/mi
      1/05/16
    • 6:54/mi
      5/01/17
    • 6:56/mi
      4/07/19
    • 6:57/mi
      3/15/17
    • 6:59/mi
      10/20/15
    • 7:00/mi
      1/09/15
    • 7:01/mi
      2/01/16
    • 7:02/mi
      11/30/20
    • 7:02/mi
      10/25/17
    • 7:04/mi
      9/27/17
    • 7:05/mi
      12/19/15
    • 7:05/mi
      1/26/20
    • 7:05/mi
      1/29/14
    • 7:05/mi
      1/25/17
    • 7:06/mi
      5/04/22
    • 7:06/mi
      10/10/15
    • 7:06/mi
      7/03/17
    • 7:06/mi
      9/11/14
    • 7:07/mi
      10/26/15
    • 7:08/mi
      1/18/17
    • 7:08/mi
      11/24/20
    • 7:09/mi
      8/06/17
    • 7:09/mi
      9/02/14
    • 7:10/mi
      3/18/15
    • 7:10/mi
      10/12/16
    • 7:10/mi
      6/23/17
    • 7:11/mi
      4/10/18
    • 7:11/mi
      1/08/16
    • 7:11/mi
      10/29/18
    • 7:12/mi
      11/26/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    May 17
    68 °F
    52% rh
    May 17 Tuesday

    Total distance

    7.02miles

    Elapsed time

    52:54 5:40PM - 6:35PM

    Average pace

    7:32
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.96mph

    Calories

    814
    900Calories/hour

    Food equivalent

    A bunch of bananas
    or something unhealthy...

    Average heart rate

    149bpm
    107 - 166bpm

    Average cadence

    171spm
    158 - 196spm

    Change in speed over route

    Splits