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    Team Salmon
    Francesco Pappalardo
    Oggi molta fatica: gambe stanche, panza piena e caldo!
    21.1km@4'28": wu 4.1km@4'50" + RL 4x (3km@4'10" REC 1km@4'49") + 1km@5'07" (qualche svarione del gps in città, passaggio a livello chiuso all'andata, due semafori al ritorno). Rip e rec come da programma anche se puntavo ai recuperi un po' più veloci (vedi il primo), ultimo recupero lento.
    Ora ho bisogno di scaricare.

    Notable (as of the date of this run)

    • was fastest 13mi in 6 months
    • was fastest 21k in 6 months

    Fastest 13 mile runs

    • 6:36/mi
      2/19/17
    • 6:37/mi
      10/01/17
    • 6:39/mi
      11/13/16
    • 6:41/mi
      1/24/16
    • 6:41/mi
      1/22/17
    • 6:43/mi
      10/16/16
    • 6:44/mi
      2/19/23
    • 6:45/mi
      10/29/23
    • 6:45/mi
      11/25/18
    • 6:46/mi
      3/19/17
    • 6:47/mi
      11/08/15
    • 6:48/mi
      2/16/14
    • 6:49/mi
      3/29/15
    • 6:50/mi
      3/23/14
    • 6:51/mi
      1/25/15
    • 6:51/mi
      1/26/14
    • 6:52/mi
      11/10/13
    • 6:52/mi
      10/29/17
    • 6:53/mi
      3/19/23
    • 6:54/mi
      3/20/16
    • 6:55/mi
      11/09/14
    • 6:56/mi
      9/10/17
    • 6:56/mi
      2/28/16
    • 6:56/mi
      11/27/22
    • 6:57/mi
      10/08/23
    • 6:58/mi
      9/13/15
    • 7:04/mi
      11/06/11
    • 7:04/mi
      10/20/13
    • 7:05/mi
      9/14/14
    • 7:08/mi
      2/04/18
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Sunday
    Oct 14
    65 °F
    68% rh
    Oct 14 Sunday

    Total distance

    13.11miles

    Elapsed time

    1:34:18 10:23AM - 11:57AM

    Average pace

    7:12minutes per mile

    Route

    Lorenteggio
    Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.34mph

    Calories

    1523
    960Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    157bpm
    81 - 172bpm

    Average cadence

    178spm
    92 - 206spm

    Change in speed over route

    Splits