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    Team Salmon
    Francesco Pappalardo
    Allenamento non particolarmente lungo RL con recupero affaticante 12km@4'17": wu 2.5km@4'45" + 5km@4'09" + 1km@4'04" + 3km@4'08" + 500m@4'38" avg hr 157bpm ma impegnativo in funzione di quello che dovrei fare domani (3x5km).
    Il nuovo firmware (beta) e l'update del software cardio hanno introdotto due nuove dinamiche di corsa, il vertical ratio e il ground contact time balance, vediamo se la loro evoluzione aggiungerà info utili agli allenamenti.

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 7mi ever
    • was fastest 12k ever
    • was fastest km split in 3 months
    • was latest run in a month

    Fastest 7 mile runs

    • 6:54/mi
      1/05/16
    • 6:54/mi
      5/01/17
    • 6:56/mi
      4/07/19
    • 6:57/mi
      3/15/17
    • 6:59/mi
      10/20/15
    • 7:00/mi
      1/09/15
    • 7:01/mi
      2/01/16
    • 7:02/mi
      11/30/20
    • 7:02/mi
      10/25/17
    • 7:04/mi
      9/27/17
    • 7:05/mi
      12/19/15
    • 7:05/mi
      1/26/20
    • 7:05/mi
      1/29/14
    • 7:05/mi
      1/25/17
    • 7:06/mi
      5/04/22
    • 7:06/mi
      10/10/15
    • 7:06/mi
      7/03/17
    • 7:06/mi
      9/11/14
    • 7:07/mi
      10/26/15
    • 7:08/mi
      1/18/17
    • 7:08/mi
      11/24/20
    • 7:09/mi
      8/06/17
    • 7:09/mi
      9/02/14
    • 7:10/mi
      3/18/15
    • 7:10/mi
      10/12/16
    • 7:10/mi
      6/23/17
    • 7:11/mi
      4/10/18
    • 7:11/mi
      1/08/16
    • 7:11/mi
      10/29/18
    • 7:12/mi
      11/26/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    Jan 5
    32 °F
    89% rh
    Jan 5 Tuesday

    Total distance

    7.46miles

    Elapsed time

    51:24 6:44PM - 7:37PM

    Average pace

    6:54
    minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.70mph

    Calories

    861
    1020Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    156bpm
    117 - 167bpm

    Average cadence

    178spm
    160 - 196spm

    Change in speed over route

    Splits