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    Team Salmon
    Francesco Pappalardo
    Abbastanza deludente, non ho finito il secondo giro di ripetute.
    14.6km@4'47": wu 4km@4'45" + RB 10x (400m@3'51" REC 30") + .94km@5'18" + RB 6x (400m@3'54" REC 30") + 2.64km@5'05"

    Notable (as of the date of this run)

    • was after sunset
    5 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
      11/08/24
    • 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
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    Feb 26
    47 °F
    29% rh
    32 °F
    Feb 26 Wednesday

    Total distance

    9.07miles

    Elapsed time

    1:09:55 6:24PM - 7:33PM

    Average pace

    7:43minutes per mile

    Route

    Bande Nere
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.78mph

    Calories

    1051
    900Calories/hour

    Food equivalent

    A half gallon of Orange Juice
    or something unhealthy...

    Average heart rate

    144bpm
    105 - 163bpm

    Average cadence

    171spm
    72 - 248spm

    Change in speed over route

    Splits