FriendsClose
    Team Salmon
    Francesco Pappalardo
    Che figata correre! e questo clima è davvero perfetto! ripartiamo a lavorare in ottica maratona con un medio variato 15km@4'22": wu 4km@4'43" + 10x (500m@4' REC 500m@4'23") ovvero 10km@4'11" avg hr 159bpm 87% max hr + 1km@4'43" con sensazioni ottime, nessun affanno, gambe sciolte e reattive.
    #roadToMCM

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 9mi in a month
    • was fastest 15k 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 22
    50 °F
    86% rh
    Feb 22 Wednesday

    Total distance

    9.32miles

    Elapsed time

    1:05:33 6:06PM - 7:11PM

    Average pace

    7:02minutes per mile

    Route

    Lorenteggio
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.53mph

    Calories

    1076
    960Calories/hour

    Food equivalent

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

    Average heart rate

    153bpm
    116 - 169bpm

    Average cadence

    176spm
    148 - 196spm

    Change in speed over route

    Splits