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    Team Salmon
    Francesco Pappalardo
    E con questi superiamo quota 2000km :)
    Prima delle 6 settimane di preparazione specifica per la Mezza di San Gaudenzio (Novara, 26/1), obiettivo scendere sotto 90'.
    Cielo terso, limpido e una luna gigante che illuminava le vie più buie. Per iniziare un pò di ripetute medie a sensazione: warmup 1.9km@4'57" + RM 8x (1km@4'12" REC 400m@4'44") + 2km@4'21"

    Notable (as of the date of this run)

    • was fastest 9mi in 6 months
    • was fastest 15k in 6 months
    • was latest run in 3 months
    • was fastest mile split in a month
    • was fastest km split in a month
    1 pro notable 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

    Monday
    Dec 16
    Dec 16 Monday

    Total distance

    9.38miles

    Elapsed time

    1:07:01 6:30PM - 7:41PM

    Average pace

    7:09
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.40mph

    Calories

    1076
    960Calories/hour

    Food equivalent

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

    Average heart rate

    154bpm
    68 - 167bpm

    Change in speed over route

    Splits