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Team Salmon
Francesco Pappalardo
Allenamento tosto, indeciso se farlo vista la stanchezza di domenica. Alla fine un buon allenamento anche se i 500m dovevano essere un po' più veloci.
16.4km: wu 3.5km@4'54" + RM 3x (2km@4'04" REC 2'30") + REC 1'30" + RM 3x (1km@3'55" REC 1'40") + RB 3x (500m@3049" REC 50") + 1.63km@4'56"
16.4km: wu 3.5km@4'54" + RM 3x (2km@4'04" REC 2'30") + REC 1'30" + RM 3x (1km@3'55" REC 1'40") + RB 3x (500m@3049" REC 50") + 1.63km@4'56"
Notable (as of the date of this run)
- was after sunset
- was fastest mile split in a year
- was fastest km split in a year
Fastest 10 mile runs
- 6:53/mi10/11/17
- 6:59/mi2/08/17
- 7:00/mi10/24/15
- 7:00/mi9/20/17
- 7:00/mi1/08/14
- 7:02/mi9/21/16
- 7:03/mi12/24/13
- 7:05/mi12/18/16
- 7:06/mi9/18/14
- 7:07/mi9/15/17
- 7:07/mi11/01/17
- 7:08/mi12/14/22
- 7:09/mi12/24/15
- 7:09/mi6/05/16
- 7:10/mi1/11/17
- 7:10/mi1/24/18
- 7:11/mi12/14/16
- 7:12/mi3/21/18
- 7:13/mi9/27/12
- 7:14/mi11/13/22
- 7:16/mi2/08/23
- 7:16/mi8/21/16
- 7:16/mi12/24/17
- 7:17/mi7/29/18
- 7:18/mi7/28/15
- 7:18/mi8/26/15
- 7:23/mi11/09/22
- 7:23/mi7/11/18
- 7:24/mi3/16/16
- 7:25/mi5/07/23
Last 180 days
Last 365 days
Last 730 days
When
Wednesday
Feb 12
Feb 12
50 °F
30% rh
44 °F
Feb 12
Wednesday
Total distance
10.19miles
Elapsed time
1:25:55
Average pace
8:26minutes per mile
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
7.12mph
Calories
1192
Food equivalent
An entire roasted chicken
Average heart rate
141bpm
84 - 166bpm
Average cadence
171spm
62 - 255spm