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    Team Salmon
    Francesco Pappalardo
    Allenamento anticipato di un giorno, domani non potrò correre; pago un pò di stanchezza muscolare ma così è, in ogni caso voglio darci dentro!
    Ripetute medie 16km@4'34": wu 3km@4'55" + 6x (1km@3'54" REC 4'@5') + 2.26km@4'50" 152bpm avg hr 83% max hr.
    Ho cercato di tenere lenti i recuperi così da dare il massimo nelle ripetute; il vento era a tratti fastidioso e si sentiva sulle gambe. Sono contento del risultato finale!
    #devisputaresangue

    Notable (as of the date of this run)

    • was fastest 9mi in 3 months
    • was fastest 16k in 3 months

    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
      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
    • 7:09/mi
      1/03/16
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Wednesday
    May 25
    71 °F
    64% rh
    May 25 Wednesday

    Total distance

    9.94miles

    Elapsed time

    1:13:10 6:15PM - 7:32PM

    Average pace

    7:22
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.15mph

    Calories

    1151
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    152bpm
    106 - 173bpm

    Average cadence

    174spm
    152 - 200spm

    Change in speed over route

    Splits