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    Team Salmon
    Francesco Pappalardo
    Allenamento inaspettatamente faticoso, fin dall'inizio gambe legate e sensazione di andare al rallentatore. Sia la CM che la CL più lente del dovuto: 18.5km@4'24": wu 3km@4'41" + 10km@4'18" + 4km@4'12" + 1.5km@4'53". Spero in un minimo di recupero per Novara.

    Notable (as of the date of this run)

    • was fastest 11mi in a year
    • was fastest 18k in a year

    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
    • 7:20/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
    • 7:23/mi
      11/08/11
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Sunday
    Jan 15
    42 °F
    57% rh
    Jan 15 Sunday

    Total distance

    11.50miles

    Elapsed time

    1:21:15 11:20AM - 12:41PM

    Average pace

    7:04minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.49mph

    Calories

    1334
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    156bpm
    113 - 166bpm

    Average cadence

    178spm
    156 - 218spm

    Change in speed over route

    Splits