FriendsClose
    Team Salmon
    Francesco Pappalardo
    Domenica sono saltati entrambi gli incastri per correre quindi recupero oggi il medio 20km@4'26": wu 3km@4'41" + CM 16km@4'21" avg hr 152bpm + 1km@4'55".Decisamente più fresco del solito e da metà piove abbondantemente. Ci vogliono 8km@CM (11km dall'inizio) per arrivare alla fc da medio, mantenuta costante fino alla fine.Ora restano i soliti 4 allenamenti della settimana compreso il lungo da 25km di domenica.

    Notable (as of the date of this run)

    • was fastest 12mi in 6 months
    • was fastest 20k in 6 months
    • was highest max heart rate in a month
    • was most calories burned in a month

    Fastest 12 mile runs

    • 6:52/mi
      1/29/23
    • 6:57/mi
      12/24/16
    • 7:00/mi
      1/18/15
    • 7:03/mi
      12/04/16
    • 7:05/mi
      10/05/16
    • 7:05/mi
      10/23/16
    • 7:06/mi
      11/14/18
    • 7:07/mi
      1/09/20
    • 7:09/mi
      7/24/17
    • 7:10/mi
      10/17/18
    • 7:10/mi
      10/23/18
    • 7:13/mi
      11/20/16
    • 7:14/mi
      1/22/23
    • 7:14/mi
      9/05/16
    • 7:19/mi
      11/03/11
    • 7:20/mi
      11/06/24
    • 7:21/mi
      1/25/23
    • 7:21/mi
      12/27/15
    • 7:21/mi
      11/13/24
    • 7:22/mi
      7/11/15
    • 7:23/mi
      1/05/14
    • 7:24/mi
      11/15/11
    • 7:25/mi
      9/13/12
    • 7:25/mi
      1/01/23
    • 7:27/mi
      2/28/24
    • 7:28/mi
      11/04/18
    • 7:30/mi
      6/28/15
    • 7:30/mi
      6/20/15
    • 7:33/mi
      10/13/11
    • 7:33/mi
      11/20/22
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Monday
    Jul 24
    81 °F
    51% rh
    Jul 24 Monday

    Total distance

    12.43miles

    Elapsed time

    1:28:50 6:12PM - 7:44PM

    Average pace

    7:09
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.39mph

    Calories

    1539
    1020Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    149bpm
    94 - 187bpm

    Average cadence

    172spm
    162 - 188spm

    Change in speed over route

    Splits