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    Team Salmon
    Francesco Pappalardo
    Forma fisica non al top, febbriciattola e tosse, stamattina ero perplesso su come potesse andare questo allenamento, ma alla fine sono soddisfatto!
    Quasi 50km in 3 giorni, ieri 19km@4'30" oggi RB 19km@4'17": wu 3km@4'40" + 10x (1km@4'01" REC 300m@4'28") + 3km@4'36" avg hr 156bpm, la nebbia non fittissima diffondeva la luce dei lampioni sul percorso, visibilità migliore del solito in un contesto ovattato e un pò "spettrale". Fantastiche le Excel 33 v3, sembrava di volare, scarpe non facili ma per

    Notable (as of the date of this run)

    • was winter solstice
    • was fastest 11mi ever
    • was fastest 19k ever
    • was fastest run in 6 months
    • was highest calories/hour in 6 months
    3 pro notables not displayed

    Fastest 11 mile runs

    • 6:54/mi
      12/22/14
    • 6:56/mi
      11/18/18
    • 7:03/mi
      12/26/14
    • 7:04/mi
      2/21/18
    • 7:04/mi
      10/15/15
    • 7:04/mi
      1/15/17
    • 7:04/mi
      10/03/18
    • 7:04/mi
      12/20/15
    • 7:07/mi
      1/11/15
    • 7:07/mi
      12/29/15
    • 7:07/mi
      3/07/18
    • 7:08/mi
      10/19/16
    • 7:08/mi
      3/29/13
    • 7:09/mi
      5/28/17
    • 7:11/mi
      2/07/18
    • 7:12/mi
      8/27/17
    • 7:13/mi
      1/10/16
    • 7:13/mi
      1/16/13
    • 7:14/mi
      12/21/14
    • 7:15/mi
      1/19/20
    • 7:15/mi
      12/29/13
    • 7:16/mi
      10/23/13
    • 7:17/mi
      11/01/18
    • 7:20/mi
      1/27/18
    • 7:21/mi
      1/27/15
    • 7:21/mi
      3/11/18
    • 7:22/mi
      3/28/24
    • 7:23/mi
      3/19/15
    • 7:23/mi
      3/30/13
    • 7:23/mi
      11/08/11
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Monday
    Dec 22
    Dec 22 Monday

    Total distance

    11.81miles

    Elapsed time

    1:21:29 6:40PM - 8:04PM

    Average pace

    6:54
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.69mph

    Calories

    1347
    1020Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    156bpm
    125 - 167bpm

    Change in speed over route

    Splits