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    Team Salmon
    Francesco Pappalardo
    Oggi non è stato un bell'allenamento, gambe legnose e poco fiato; credo che riposare 2 giorni (a meno che non sia strettamente necessario) non sia una buona idea.
    Oggi il menù prevedeva ripetute variate, ovvero 2 serie di ripetute: 14.5km@4'30": wu 3km@4'45" + 8x (400m@4'05" REC 200m@4'39") + 500m@4'43" + 7x (300m@4'03" REC 200m@4'47") + 2.7km@4'43"

    Notable (as of the date of this run)

    Nothing notable

    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

    Saturday
    Jan 18
    Jan 18 Saturday

    Total distance

    9.01miles

    Elapsed time

    1:05:12 8:22AM - 9:30AM

    Average pace

    7:14
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.29mph

    Calories

    1032
    960Calories/hour

    Food equivalent

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

    Average heart rate

    156bpm
    110 - 169bpm

    Change in speed over route

    Splits