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    Team Salmon
    Francesco Pappalardo
    Allenamento tosto, condizioni personali e meteo non ottimali quindi massimo impegno. Vado in pista per le ripetute brevi 14.7km@4'28": wu 4km@4'49" + RB 12x (400m@3'45" REC 200m@4'36") avg hr 165bpm 90% max hr + 3.5km@4'53" avg hr 153bpm 84% max hr. Nessuna deriva nelle ripetute, dopo le prime 2-3 la sensazione di fatica si è un pò stabilizzata; ultimi 50m delle ultime 4 ripetute piuttosto tosti come fiato e gambe.

    Notable (as of the date of this run)

    • was after sunset
    • was fastest mile split in 6 months
    • was fastest 14k in a month
    • was fastest km split in a month

    Fastest 9 mile runs

    • 6:53/mi
      11/16/16
    • 6:55/mi
      12/24/14
    • 6:57/mi
      3/22/17
    • 6:58/mi
      4/03/22
    • 6:58/mi
      1/15/14
    • 6:58/mi
      3/08/17
    • 6:58/mi
      10/18/17
    • 6:59/mi
      12/07/16
    • 7:01/mi
      1/02/14
    • 7:01/mi
      10/06/17
    • 7:01/mi
      1/02/16
    • 7:02/mi
      2/22/17
    • 7:02/mi
      10/30/14
    • 7:03/mi
      2/14/17
    • 7:04/mi
      2/24/17
    • 7:04/mi
      1/06/16
    • 7:05/mi
      11/11/14
    • 7:05/mi
      11/09/16
    • 7:05/mi
      11/08/24
    • 7:05/mi
      4/11/13
    • 7:07/mi
      3/28/18
    • 7:07/mi
      12/06/14
    • 7:07/mi
      12/18/14
    • 7:08/mi
      3/02/17
    • 7:08/mi
      6/04/23
    • 7:08/mi
      6/06/17
    • 7:08/mi
      10/17/23
    • 7:08/mi
      3/01/23
    • 7:09/mi
      12/16/13
    • 7:09/mi
      8/22/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    Feb 1
    43 °F
    96% rh
    Feb 1 Wednesday

    Total distance

    9.14miles

    Elapsed time

    1:05:35 6:09PM - 7:14PM

    Average pace

    7:11minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.36mph

    Calories

    1044
    960Calories/hour

    Food equivalent

    A half gallon of Orange Juice
    or something unhealthy...

    Average heart rate

    152bpm
    100 - 171bpm

    Average cadence

    178spm
    146 - 198spm

    Change in speed over route

    Splits