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    Team Salmon
    Francesco Pappalardo
    Gli 11km@5'05" di ieri mi hanno davvero segato le gambe. Ieri sera gambe dure che manco dopo il PB di Pavia, stamattina alle 6 idem, decisamente imballate per i primi km, poi fortunatamente le ripetute hanno fatto passare tutto; sto meglio ora che ieri dopo il brodino.
    14.5km@4'20": wu 3.5km@4'47" + RB 10x (500m@3'52" REC 500m@4'20") + 1km@4'42"

    Notable (as of the date of this run)

    • was during sunrise
    • was fastest 14k in a year
    • was fastest 9mi in 6 months
    • was highest max heart rate in a month
    1 pro notable not displayed

    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
    Oct 18
    52 °F
    88% rh
    Oct 18 Wednesday

    Total distance

    9.01miles

    Elapsed time

    1:02:48 6:46AM - 7:49AM

    Average pace

    6:58
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.61mph

    Calories

    1118
    1080Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    157bpm
    101 - 195bpm

    Average cadence

    177spm
    160 - 196spm

    Change in speed over route

    Splits