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    Team Salmon
    Francesco Pappalardo
    Dopo 8 settimane livello di forma imbarazzante (forse dopo 2 anni e mezzo ero più indietro di quanto pensassi). Domenica 1h35' sarebbe già un successo.12.1km@4'37": wu 4km@4'55" + RB 3x (500m@3'58" REC 300m@4'52") + 1km@4'57" + RB 3x (1km@4'12" REC 500m@4'49") + 200m@4'48"

    Notable (as of the date of this run)

    • was fastest 7mi in 6 months
    • was fastest 12k in 6 months

    Fastest 7 mile runs

    • 6:54/mi
      1/05/16
    • 6:54/mi
      5/01/17
    • 6:56/mi
      4/07/19
    • 6:57/mi
      3/15/17
    • 6:59/mi
      10/20/15
    • 7:00/mi
      1/09/15
    • 7:01/mi
      2/01/16
    • 7:02/mi
      11/30/20
    • 7:02/mi
      10/25/17
    • 7:04/mi
      9/27/17
    • 7:05/mi
      12/19/15
    • 7:05/mi
      1/26/20
    • 7:05/mi
      1/29/14
    • 7:05/mi
      1/25/17
    • 7:06/mi
      5/04/22
    • 7:06/mi
      10/10/15
    • 7:06/mi
      7/03/17
    • 7:06/mi
      9/11/14
    • 7:07/mi
      10/26/15
    • 7:08/mi
      1/18/17
    • 7:08/mi
      11/24/20
    • 7:09/mi
      8/06/17
    • 7:09/mi
      9/02/14
    • 7:10/mi
      3/18/15
    • 7:10/mi
      10/12/16
    • 7:10/mi
      6/23/17
    • 7:11/mi
      4/10/18
    • 7:11/mi
      1/08/16
    • 7:11/mi
      10/29/18
    • 7:12/mi
      11/26/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    Nov 23
    51 °F
    65% rh
    Nov 23 Wednesday

    Total distance

    7.52miles

    Elapsed time

    55:47 1:20PM - 2:15PM

    Average pace

    7:25minutes per mile

    Route

    Bande Nere
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.09mph

    Calories

    874
    960Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    146bpm
    102 - 166bpm

    Average cadence

    180spm
    160 - 194spm

    Change in speed over route

    Splits