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    Team Salmon
    Francesco Pappalardo
    Prestazione non particolarmente brillante stasera, io e i 4'/km andiamo davvero poco d'accordo: 16km@4'20": wu 3km@4'46" + RM 4x (2.5km@4'03" REC 500m@4'41") avg hr 162bpm 89% max hr + 1km@4'53" e la quarta ripetuta qualche secondo troppo lenta (3'58" 4'03" 4'05" 4'07").

    Notable (as of the date of this run)

    • was during sunset
    • was fastest 16k ever
    • was fastest 9mi in 3 months
    • was fastest mile split 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
      11/08/24
    • 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
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    Mar 8
    58 °F
    26% rh
    Mar 8 Wednesday

    Total distance

    9.94miles

    Elapsed time

    1:09:17 6:07PM - 7:16PM

    Average pace

    6:58minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.61mph

    Calories

    1149
    1020Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    157bpm
    104 - 170bpm

    Average cadence

    178spm
    148 - 198spm

    Change in speed over route

    Splits