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Team Salmon
Francesco Pappalardo
Oggi ospite del coach Katta per un allenamento non previsto ma venuto meglio del previsto :)15km@4'40": wu 3km@5'27" + 3x (2.43km@4'16" + REC 5x (sprint salita 120m + ritorno 120m)@4'47") + cd 1.2km@4'49"Considerando la gara di domenica e che ho corso lunedì, martedì e mercoledì sono soddisfatto.
Notable (as of the date of this run)
- was after sunset
- was fastest 9mi in a month
- was fastest 15k in a month
- was latest run in a month
Fastest 9 mile runs
- 6:53/mi11/16/16
- 6:55/mi12/24/14
- 6:57/mi3/22/17
- 6:58/mi4/03/22
- 6:58/mi1/15/14
- 6:58/mi3/08/17
- 6:58/mi10/18/17
- 6:59/mi12/07/16
- 7:01/mi1/02/14
- 7:01/mi10/06/17
- 7:01/mi1/02/16
- 7:02/mi2/22/17
- 7:02/mi10/30/14
- 7:03/mi2/14/17
- 7:04/mi2/24/17
- 7:04/mi1/06/16
- 7:05/mi11/11/14
- 7:05/mi11/09/16
- 7:05/mi11/08/24
- 7:05/mi4/11/13
- 7:07/mi3/28/18
- 7:07/mi12/06/14
- 7:07/mi12/18/14
- 7:08/mi3/02/17
- 7:08/mi6/04/23
- 7:08/mi6/06/17
- 7:08/mi10/17/23
- 7:08/mi3/01/23
- 7:09/mi12/16/13
- 7:09/mi8/22/15
Last 30 days
Last 90 days
Last 180 days
When
Thursday
Dec 1
Dec 1
39 °F
99% rh
Dec 1
Thursday
Total distance
9.36miles
Elapsed time
1:10:21
Average pace
7:31minutes per mile
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
7.98mph
Calories
1092
Food equivalent
An entire roasted chicken
Average heart rate
146bpm
73 - 165bpm
Average cadence
178spm
130 - 194spm