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    Team Salmon
    Francesco Pappalardo
    In previsione di domenica questa mattina ho cercato di non esagerare con i km e la velocità, non so se ci sono proprio riuscito :) nonostante l'ora girava tutto bene, temperatura perfetta, cardio ottimo e soprattutto fisico e testa carichi e in sintonia! 11.65km@4'35".

    Warmup 4km@4'37" + ALL a sensazione 10x (200m@4'19" REC 200m@4'42") + cooldown 3.65km@4'40".

    Next step: Stralugano Panoramic 30km, altro tassello verso la maratona di Carpi. Domenica devo stare davvero attento a non compro

    Notable (as of the date of this run)

    • was fastest 7mi 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

    Thursday
    Sep 26
    Sep 26 Thursday

    Total distance

    7.24miles

    Elapsed time

    53:33 6:08AM - 7:03AM

    Average pace

    7:24
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.11mph

    Calories

    849
    960Calories/hour

    Food equivalent

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

    Average heart rate

    152bpm
    81 - 162bpm

    Change in speed over route

    Splits