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    Team Salmon
    Francesco Pappalardo
    Penultima fatica prima di Novara, sessione di ripetute medie. Già nel warmup sento le gambe un pò stanche, si insinuano dubbi sul riuscire a fare tutte le ripetute, la spia del taleban mode è ben accesa quindi si parte!
    RM 20.25km@4'21": wu 3km@4'33" + 6x (2km@4'11" REC 400m@4'37") + 2.85km@4'37". Avrei voluto fare la parte veloce un pò più veloce, credo che l'obiettivo che ho in testa per domenica sia irraggiungibile. In ogni caso sarà durissima!
    Ho inaugurato la maglia maniche corte Happy Runn

    Notable (as of the date of this run)

    • was fastest 12mi ever
    • was fastest 20k ever

    Fastest 12 mile runs

    • 6:52/mi
      1/29/23
    • 6:57/mi
      12/24/16
    • 7:00/mi
      1/18/15
    • 7:03/mi
      12/04/16
    • 7:05/mi
      10/05/16
    • 7:05/mi
      10/23/16
    • 7:06/mi
      11/14/18
    • 7:07/mi
      1/09/20
    • 7:09/mi
      7/24/17
    • 7:10/mi
      10/17/18
    • 7:10/mi
      10/23/18
    • 7:13/mi
      11/20/16
    • 7:14/mi
      1/22/23
    • 7:14/mi
      9/05/16
    • 7:19/mi
      11/03/11
    • 7:20/mi
      11/06/24
    • 7:21/mi
      1/25/23
    • 7:21/mi
      12/27/15
    • 7:21/mi
      11/13/24
    • 7:22/mi
      7/11/15
    • 7:23/mi
      1/05/14
    • 7:24/mi
      11/15/11
    • 7:25/mi
      9/13/12
    • 7:25/mi
      1/01/23
    • 7:27/mi
      2/28/24
    • 7:28/mi
      11/04/18
    • 7:30/mi
      6/28/15
    • 7:30/mi
      6/20/15
    • 7:33/mi
      10/13/11
    • 7:33/mi
      11/20/22
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    Jan 18
    Jan 18 Sunday

    Total distance

    12.58miles

    Elapsed time

    1:28:07 10:19AM - 11:51AM

    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

    1439
    960Calories/hour

    Food equivalent

    An entire watermelon
    or something unhealthy...

    Average heart rate

    157bpm
    119 - 167bpm

    Change in speed over route

    Splits