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    Team Salmon
    Francesco Pappalardo
    Allenamento infrasettimanale impegnativo per durata e sforzo 20km@4'27": wu 4km@4'58" + RB 15x (500m@3'54" REC 500m@4'39") + 1km@5', media lavoro 15km@4'16"; sotto i 4' faccio più fatica ma sono soddisfatto soprattutto per la qualità complessiva di quest'ultimo periodo.

    Notable (as of the date of this run)

    • was during sunset
    • was fastest 12mi in a year
    • was fastest 20k in a year

    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

    Wednesday
    Oct 17
    66 °F
    64% rh
    Oct 17 Wednesday

    Total distance

    12.43miles

    Elapsed time

    1:29:03 6:22PM - 7:51PM

    Average pace

    7:10
    minutes per mile

    Route

    Fiera Campionaria
    Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.37mph

    Calories

    1442
    960Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    152bpm
    99 - 170bpm

    Average cadence

    178spm
    108 - 198spm

    Change in speed over route

    Splits