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    Team Salmon
    Francesco Pappalardo
    Ottima seduta con la Family a Trenno, ognuno ha un allenamento diverso ma wu e prima frazione si fanno insieme. Il mio programma prevedeva 3x3km ma stamattina mi sentivo bene e così ne ho pianificate 4.
    Sarà il meteo, sarà la compagnia, sarà la forma fisica che migliora ma oggi correvo davvero bene, di gusto! Unico neo il warmup...troppo lento!!!
    RM 21.2km@4'32": 4.08km@5'26" + 4x3km@4'05" REC 4'@4'48" + 1.79km@4'55"

    Notable (as of the date of this run)

    Nothing notable

    Fastest 13 mile runs

    • 6:36/mi
      2/19/17
    • 6:37/mi
      10/01/17
    • 6:39/mi
      11/13/16
    • 6:41/mi
      1/24/16
    • 6:41/mi
      1/22/17
    • 6:43/mi
      10/16/16
    • 6:44/mi
      2/19/23
    • 6:45/mi
      10/29/23
    • 6:45/mi
      11/25/18
    • 6:46/mi
      3/19/17
    • 6:47/mi
      11/08/15
    • 6:48/mi
      2/16/14
    • 6:49/mi
      3/29/15
    • 6:50/mi
      3/23/14
    • 6:51/mi
      1/25/15
    • 6:51/mi
      1/26/14
    • 6:52/mi
      11/10/13
    • 6:52/mi
      10/29/17
    • 6:53/mi
      3/19/23
    • 6:54/mi
      3/20/16
    • 6:55/mi
      11/09/14
    • 6:56/mi
      9/10/17
    • 6:56/mi
      2/28/16
    • 6:56/mi
      11/27/22
    • 6:57/mi
      10/08/23
    • 6:58/mi
      9/13/15
    • 7:04/mi
      11/06/11
    • 7:04/mi
      10/20/13
    • 7:05/mi
      9/14/14
    • 7:08/mi
      2/04/18
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Sunday
    Sep 18
    61 °F
    80% rh
    Sep 18 Sunday

    Total distance

    13.17miles

    Elapsed time

    1:36:10 9:06AM - 10:42AM

    Average pace

    7:18minutes per mile

    Route

    Figino
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.22mph

    Calories

    1359
    840Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average cadence

    175spm
    160 - 190spm

    Change in speed over route

    Splits