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    Team Salmon
    Francesco Pappalardo
    8 giorni, 5 allenamenti, 4 qualità: mi dico bravo da solo 
    Ultimo della serie il lungo di oggi 30km progressivi @4'35": 20km@4'40" + 10km@4'25" con ottime sensazioni, buon cambio di ritmo al ventesimo e condizioni post allenamento ottime.

    Notable (as of the date of this run)

    • was fastest 18mi ever
    • was fastest 30k ever
    • was longest duration run in 3 months
    • was longest run in 3 months
    • was most calories burned in 3 months
    1 pro notable not displayed

    Fastest 18 mile runs

    • 7:14/mi
      10/22/23
    • 7:18/mi
      2/18/18
    • 7:23/mi
      9/17/17
    • 7:25/mi
      2/11/17
    • 7:26/mi
      1/29/17
    • 7:26/mi
      12/13/13
    • 7:31/mi
      1/31/15
    • 7:32/mi
      9/29/13
    • 7:33/mi
      1/30/16
    • 7:34/mi
      2/14/16
    • 7:35/mi
      8/14/15
    • 7:40/mi
      3/03/13
    • 7:40/mi
      9/30/18
    • 7:46/mi
      9/09/12
    • 7:54/mi
      9/11/16
    • 8:12/mi
      2/26/12
    • 8:19/mi
      11/03/24
    • 9:26/mi
      10/30/11
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Sunday
    Sep 17
    59 °F
    84% rh
    Sep 17 Sunday

    Total distance

    18.64miles

    Elapsed time

    2:17:35 9:13AM - 11:30AM

    Average pace

    7:23
    minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.13mph

    Calories

    2290
    1020Calories/hour

    Food equivalent

    A giant 10kg (22lb) watermelon
    or something unhealthy...

    Average heart rate

    148bpm
    104 - 166bpm

    Average cadence

    172spm
    146 - 190spm

    Change in speed over route

    Splits