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    Team Salmon
    Francesco Pappalardo
    Ancora qualche indolenzimento dopo la partita di calcio di giovedì (anche lì ottime Ghost 8!); oggi primo allenamento del five-in-a-row da sabato a mercoledì, doppia serie di ripetute brevi 14.5km@4'34": wu 4km@4'42" + RB 10x (200m@3'18" REC 200m@5'14") + 4'@5'05" + RB 10x (200m@3'19" REC 200m@5'24") + 1.72km@4'55"; data l'ora faceva caldo ma era ventilato.

    Notable (as of the date of this run)

    Nothing notable

    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

    Saturday
    Jul 1
    75 °F
    56% rh
    Jul 1 Saturday

    Total distance

    9.01miles

    Elapsed time

    1:06:07 12:19PM - 1:25PM

    Average pace

    7:20
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.18mph

    Calories

    1048
    960Calories/hour

    Food equivalent

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

    Average heart rate

    152bpm
    113 - 174bpm

    Average cadence

    175spm
    138 - 204spm

    Change in speed over route

    Splits