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    Team Salmon
    Francesco Pappalardo
    Gran bell'allenamento in gruppo in quel di Garbagnate, in pista.
    Marcondelli 1 15km: wu 5.7km@4'55" + RM 3x (1km@3'50" REC 2' da fermo) + 3'30" in souplesse + RB 3x (600m in 2'13" REC 1' da fermo) + 3' in souplesse + RB 3x (300m in 56" REC 1' da fermo) + 1.63km@5'40".
    Ho fatto più fatica muscolarmente che come fiato, è un segnale presente da un po' di tempo: devo lavora sul potenziamento!

    Notable (as of the date of this run)

    • was fastest km split in a year
    • was longest duration run in a month
    2 pro notables 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
      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
    • 7:09/mi
      1/03/16
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Saturday
    Jun 23
    78 °F
    38% rh
    Jun 23 Saturday

    Total distance

    9.32miles

    Elapsed time

    1:21:49 4:30PM - 6PM

    Average pace

    8:47
    minutes per mile

    Route

    Garbagnate Milanese
    Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.83mph

    Calories

    1098
    780Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    137bpm
    82 - 167bpm

    Average cadence

    160spm
    60 - 255spm

    Change in speed over route

    Splits