FriendsClose
    Team Salmon
    Francesco Pappalardo
    L'idea originale era un allenamento di Albanesi, 10x (1km@RMA-10 REC 1km@RMA+20) RMA = 4'40", modificato velocizzando i recuperi @RMA+10; già sulla carta mi sembrano ritmi lenti e quando comincio a correre ne ho la conferma, così accelero a sensazione e vengono fuori 26km@4'35": wu 3km@4'39" + 10x (1km@RMA-12 4'28" REC 1km@RMA-2" 4'38") + 3km@4'43" avg hr 152bpm.
    Saranno state le ripetute o i pensieri mentre correvo fisicamente rilassato ma queste 2 ore di corsa sono volate!
    Avanti tutta Fra!

    Notable (as of the date of this run)

    • was fastest 16mi ever
    • was fastest 26k ever
    • was longest duration run in a month
    • was longest run in a month
    • was most calories burned in a month

    Fastest 16 mile runs

    • 7:22/mi
      1/29/15
    • 7:23/mi
      10/01/23
    • 7:24/mi
      4/23/17
    • 7:28/mi
      2/18/24
    • 7:38/mi
      8/15/16
    • 7:39/mi
      3/13/16
    • 7:46/mi
      8/28/16
    • 7:48/mi
      1/19/13
    • 7:49/mi
      9/23/18
    • 7:54/mi
      4/26/12
    • 7:57/mi
      3/29/12
    • 7:58/mi
      4/04/12
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Thursday
    Jan 29
    Jan 29 Thursday

    Total distance

    16.16miles

    Elapsed time

    1:59:08 6:15PM - 8:18PM

    Average pace

    7:22
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.14mph

    Calories

    1859
    960Calories/hour

    Food equivalent

    1 large whole salmon
    or something unhealthy...

    Average heart rate

    151bpm
    112 - 163bpm

    Change in speed over route

    Splits