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    Team Salmon
    Francesco Pappalardo
    Meteo fantastico, uno splendido sole ha reso la temperatura ideale per un allenamento impegnativo RB 18km@4'25": wu 2.5km@4'45" + 19x (400m@4' REC 400m@4'41") + 300m@4'50" avg hr 152bpm e soprattutto max hr 162bpm nonostante i 5"/km in meno rispetto al programma sia nei tratti veloci che nei recuperi; deriva cardiaca praticamente assente, tratti veloci con respirazione nasale, recuperi con respirazione mista prevalentemente nasale.
    Ottime sensazioni, l'obiettivo si avvicina.

    Notable (as of the date of this run)

    Nothing notable

    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
    • 7:19/mi
      11/17/24
    • 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
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    Dec 29
    44 °F
    87% rh
    Dec 29 Tuesday

    Total distance

    11.18miles

    Elapsed time

    1:19:36 12:24PM - 1:45PM

    Average pace

    7:07
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.43mph

    Calories

    1297
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    151bpm
    111 - 162bpm

    Average cadence

    176spm
    160 - 194spm

    Change in speed over route

    Splits