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    Team Salmon
    Francesco Pappalardo
    Oggi allenamento un pò fuori dagli schemi, doppia serie di ripetute brevi al buio, ovvero senza quasi guardare il Garmin visto che non c'era un lampione neanche a pagarlo!
    14km@4'21": wu 3.05km@4'42" + RB 8x (400m@3'49" REC 200m@4'40") + 7x (300m@4' REC 200m@4'40") + 2.65km@4'25" avg hr 157bpm.
    Grande carica emotiva, adrenalina a 1000, divertimento come se piovesse, ed in effetti pioveva :)))
    #devisputaresangue
    Avanti tutta Fra!

    Notable (as of the date of this run)

    • was fastest 14k in a year
    • was fastest 8mi in 6 months

    Fastest 8 mile runs

    • 6:52/mi
      12/16/15
    • 6:56/mi
      1/13/16
    • 7:00/mi
      1/22/14
    • 7:00/mi
      1/15/15
    • 7:00/mi
      2/28/18
    • 7:00/mi
      10/04/15
    • 7:01/mi
      11/04/15
    • 7:01/mi
      1/18/13
    • 7:02/mi
      10/05/15
    • 7:02/mi
      1/22/15
    • 7:03/mi
      11/10/19
    • 7:04/mi
      4/29/17
    • 7:04/mi
      12/09/13
    • 7:04/mi
      5/03/17
    • 7:04/mi
      10/04/17
    • 7:05/mi
      10/29/15
    • 7:05/mi
      9/18/12
    • 7:05/mi
      12/21/16
    • 7:05/mi
      11/01/15
    • 7:05/mi
      4/13/13
    • 7:05/mi
      10/07/15
    • 7:06/mi
      2/28/17
    • 7:06/mi
      11/26/17
    • 7:07/mi
      9/11/15
    • 7:07/mi
      11/06/14
    • 7:07/mi
      4/05/16
    • 7:08/mi
      10/08/12
    • 7:09/mi
      2/03/15
    • 7:09/mi
      5/21/17
    • 7:09/mi
      5/19/16
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Thursday
    Jan 15
    Jan 15 Thursday

    Total distance

    8.70miles

    Elapsed time

    1:00:54 6:32PM - 7:39PM

    Average pace

    7:00
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.57mph

    Calories

    992
    960Calories/hour

    Food equivalent

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

    Average heart rate

    156bpm
    105 - 170bpm

    Change in speed over route

    Splits