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    Team Salmon
    Francesco Pappalardo
    A 3gg dal lungo da 32km le gambe giravano bene. Per cause di forza maggiore ho invertito l'uscita di scarico con il lavoro di qualità, alla fine direi senza problemi.
    Ripetute brevi 14.7km@4'22": wu 4km@4'44" + RB 7x (800m@3'57" REC 400m@4'28") + 2.3km@4'39" avg hr nei tratti veloci 159bpm 87% max hr

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 14k in a year
    • was fastest 9mi 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

    Tuesday
    Feb 14
    47 °F
    71% rh
    Feb 14 Tuesday

    Total distance

    9.13miles

    Elapsed time

    1:04:25 6:09PM - 7:13PM

    Average pace

    7:03minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.50mph

    Calories

    1041
    960Calories/hour

    Food equivalent

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

    Average heart rate

    149bpm
    112 - 164bpm

    Average cadence

    178spm
    166 - 210spm

    Change in speed over route

    Splits