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    Team Salmon
    Francesco Pappalardo
    Stamattina spettacolo puro!!! ieri sera partita a calcetto e grande spavento: in un contrasto becco un bella botta al ginocchio dx (quello operato due volte di LCA) che fa una torsione davvero anomala, lì per lì dolore ma alla fine è solo un pò gonfio!
    Quindi oggi si corre come da programma, aria fresca e sole caldo, cielo blu: energia a 1000!!! ma la tabella dice CL e così faccio 18.4km@4'49": 3.1km@4'52" + 3x (3km@4'44" 4'45" 4'44" REC 2km@4'54" 4'54" 4'53") + 300m@5' avg hr 147bpm 80% max hr

    Notable (as of the date of this run)

    Nothing notable

    Fastest 11 mile runs

    • 6:54/mi
      12/22/14
    • 6:56/mi
      11/18/18
    • 7:03/mi
      12/26/14
    • 7:04/mi
      2/21/18
    • 7:04/mi
      10/15/15
    • 7:04/mi
      1/15/17
    • 7:04/mi
      10/03/18
    • 7:04/mi
      12/20/15
    • 7:07/mi
      1/11/15
    • 7:07/mi
      12/29/15
    • 7:07/mi
      3/07/18
    • 7:08/mi
      10/19/16
    • 7:08/mi
      3/29/13
    • 7:09/mi
      5/28/17
    • 7:11/mi
      2/07/18
    • 7:12/mi
      8/27/17
    • 7:13/mi
      1/10/16
    • 7:13/mi
      1/16/13
    • 7:14/mi
      12/21/14
    • 7:15/mi
      1/19/20
    • 7:15/mi
      12/29/13
    • 7:16/mi
      10/23/13
    • 7:17/mi
      11/01/18
    • 7:20/mi
      1/27/18
    • 7:21/mi
      1/27/15
    • 7:21/mi
      3/11/18
    • 7:22/mi
      3/28/24
    • 7:23/mi
      3/19/15
    • 7:23/mi
      3/30/13
    • 7:23/mi
      11/08/11
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Saturday
    May 21
    62 °F
    72% rh
    May 21 Saturday

    Total distance

    11.43miles

    Elapsed time

    1:28:41 8:24AM - 9:54AM

    Average pace

    7:46
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.73mph

    Calories

    1325
    900Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    146bpm
    109 - 155bpm

    Average cadence

    171spm
    156 - 182spm

    Change in speed over route

    Splits