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    Team Salmon
    Francesco Pappalardo
    Inizio dell'allenamento piuttosto movimentato: dopo 1 km mi chiama mia moglie dicendo che c'è un'emergenza in ospedale e deve andare, dietrofront e corro (letteralmente) a casa; il tempo di arrivare ed è tutto rientrato, riesco, ma per prudenza faccio il criceto nelle vie intorno a casa :)
    CLS 13.2km@4'41": 11.2km@4'42" avg hr 142bpm + ALL 10x (100m REC 100m)

    Notable (as of the date of this run)

    • was fastest run in a month

    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

    Friday
    Jul 22
    66 °F
    84% rh
    Jul 22 Friday

    Total distance

    8.21miles

    Elapsed time

    1:01:45 6:08AM - 7:14AM

    Average pace

    7:32
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.97mph

    Calories

    954
    900Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    144bpm
    81 - 160bpm

    Average cadence

    172spm
    132 - 184spm

    Change in speed over route

    Splits