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    Team Salmon
    Francesco Pappalardo
    Canonica uscita sputasangue del mercoledì RM+RB 16.82km@4'20":
    - wu 4km@4'45"
    - RM 5x (1.6km@3'50" REC 3'@4'55")
    - 0.8km@3'45"
    - 1km@5'
    molto soddisfatto, non pensavo di riuscire a portarlo a termine ma quando uno ha la testa dura...il resto si adegua!

    Notable (as of the date of this run)

    • was fastest 10mi in 6 months
    • was fastest mile split in 3 months

    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
    Sep 20
    73 °F
    29% rh
    Sep 20 Wednesday

    Total distance

    10.45miles

    Elapsed time

    1:13:07 6:06PM - 7:20PM

    Average pace

    7:00
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.57mph

    Calories

    1291
    1080Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    152bpm
    71 - 173bpm

    Average cadence

    176spm
    112 - 188spm

    Change in speed over route

    Splits