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    Team Salmon
    Francesco Pappalardo
    Si ricomincia con un bel progressivo PR 16.3m@4'25": CL 2km@4'56" + CM 10km@4'25" + CV 4km@4'09" + 0.3km@4'51"; GPS a pallino gli ultimi 4km, passo ricavato correggendo il TCX.

    Notable (as of the date of this run)

    • was fastest 10mi in a year
    • was fastest 16k in a year

    Fastest 10 mile runs

    • 6:53/mi
      10/11/17
    • 6:59/mi
      2/08/17
    • 7:00/mi
      10/24/15
    • 7:00/mi
      9/20/17
    • 7:00/mi
      1/08/14
    • 7:02/mi
      9/21/16
    • 7:03/mi
      12/24/13
    • 7:05/mi
      12/18/16
    • 7:06/mi
      9/18/14
    • 7:07/mi
      9/15/17
    • 7:07/mi
      11/01/17
    • 7:08/mi
      12/14/22
    • 7:09/mi
      12/24/15
    • 7:09/mi
      6/05/16
    • 7:10/mi
      1/11/17
    • 7:10/mi
      1/24/18
    • 7:11/mi
      12/14/16
    • 7:12/mi
      3/21/18
    • 7:13/mi
      9/27/12
    • 7:14/mi
      11/13/22
    • 7:16/mi
      2/08/23
    • 7:16/mi
      8/21/16
    • 7:16/mi
      12/24/17
    • 7:17/mi
      7/29/18
    • 7:18/mi
      7/28/15
    • 7:18/mi
      8/26/15
    • 7:23/mi
      11/09/22
    • 7:23/mi
      7/11/18
    • 7:24/mi
      3/16/16
    • 7:25/mi
      5/07/23
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    Dec 14
    39 °F
    71% rh
    33 °F
    Dec 14 Wednesday

    Total distance

    10.13miles

    Elapsed time

    1:12:18 12:41PM - 1:53PM

    Average pace

    7:08minutes per mile

    Route

    Bande Nere
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.41mph

    Calories

    1175
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    150bpm
    100 - 164bpm

    Average cadence

    183spm
    162 - 212spm

    Change in speed over route

    Splits