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    Team Salmon
    Francesco Pappalardo
    Degna conclusione di una settimana incredibile: oggi Capitan America è andato a Gaggiano :D lunghissimo progressivo 35km@4'35": 25km@4'37" + 10km@4'27" avg hr 150bpm 82% max hr.
    I risultati in gara sono arrivati e altri ne seguiranno, ma anche oggi voglio ringraziare il coach Andrea che con le sue "amorevoli frustate" mi sta fancendo migliorare!!
    Per questioni logistiche parto alle 12:15 con un sole primaverile, maglia a maniche corte e manicotti giusto per prudenza. Per i primi 6-7km la gamba s

    Notable (as of the date of this run)

    • was fastest 21mi ever
    • was fastest 35k ever
    • was longest duration run in 3 months
    • was longest run in 3 months
    • was most calories burned in 3 months
    2 pro notables not displayed

    Fastest 21 mile runs

    • 7:18/mi
      10/08/17
    • 7:19/mi
      10/22/17
    • 7:22/mi
      2/26/17
    • 7:29/mi
      2/07/15
    • 7:30/mi
      3/21/15
    • 7:30/mi
      3/04/18
    • 7:36/mi
      5/07/17
    • 7:36/mi
      11/14/14
    • 7:42/mi
      8/31/15
    • 7:52/mi
      10/12/14
    • 7:55/mi
      3/18/12
    • 8:02/mi
      9/07/14
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Sunday
    Feb 26
    53 °F
    50% rh
    Feb 26 Sunday

    Total distance

    21.75miles

    Elapsed time

    2:40:18 12:17PM - 2:57PM

    Average pace

    7:22minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.14mph

    Calories

    2503
    960Calories/hour

    Food equivalent

    A giant 10kg (22lb) watermelon
    or something unhealthy...

    Average heart rate

    149bpm
    107 - 163bpm

    Average cadence

    176spm
    116 - 192spm

    Change in speed over route

    Splits