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    Team Salmon
    Francesco Pappalardo
    Discreto freddo stasera amplificato da un po' di arietta che abbassava la temperatura percepita; ma il problema principale è stata la tenuta muscolare nella quarta ripetuta: le sensazioni di ieri trovano conferma oggi, pago un "regresso" di forma dovuto alla settimana di sci e di bagordi culinari.
    RM 16.6km@: wu 4km@4'46" + RM 4x (2km@4'03" REC 4'@4'50") + 1.3km@4'52"

    Notable (as of the date of this run)

    • was after sunset
    • was full moon run

    Fastest 10 mile runs

    • 6:53/mi
      10/11/17
    • 6:59/mi
      2/08/17
    • 7:00/mi
      10/24/15
    • 7:00/mi
      9/20/17
    • 7:00/mi
      1/08/14
    • 7:02/mi
      9/21/16
    • 7:03/mi
      12/24/13
    • 7:05/mi
      12/18/16
    • 7:06/mi
      9/18/14
    • 7:07/mi
      9/15/17
    • 7:07/mi
      11/01/17
    • 7:08/mi
      12/14/22
    • 7:09/mi
      12/24/15
    • 7:09/mi
      6/05/16
    • 7:10/mi
      1/11/17
    • 7:10/mi
      1/24/18
    • 7:11/mi
      12/14/16
    • 7:12/mi
      3/21/18
    • 7:13/mi
      9/27/12
    • 7:14/mi
      11/13/22
    • 7:16/mi
      2/08/23
    • 7:16/mi
      8/21/16
    • 7:16/mi
      12/24/17
    • 7:17/mi
      7/29/18
    • 7:18/mi
      7/28/15
    • 7:18/mi
      8/26/15
    • 7:23/mi
      11/09/22
    • 7:23/mi
      7/11/18
    • 7:24/mi
      3/16/16
    • 7:25/mi
      5/07/23
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    Jan 11
    33 °F
    64% rh
    27 °F
    Jan 11 Wednesday

    Total distance

    10.32miles

    Elapsed time

    1:13:51 6:16PM - 7:29PM

    Average pace

    7:10minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.38mph

    Calories

    1186
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    155bpm
    110 - 171bpm

    Average cadence

    176spm
    130 - 200spm

    Change in speed over route

    Splits