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    Team Salmon
    Francesco Pappalardo
    Allenamento tosto, sopratutto muscolarmente.
    RM 17km@4'45": wu 4km@4'55" + 8x (1.2km@3'51" REC 2' al passo@8'52") + 1.6km@5'05"

    Notable (as of the date of this run)

    • was after sunset
    • was fastest km split in a month

    Fastest 10 mile runs

    • 6:53/mi
      10/11/17
    • 6:59/mi
      2/08/17
    • 7:00/mi
      10/24/15
    • 7:00/mi
      9/20/17
    • 7:00/mi
      1/08/14
    • 7:02/mi
      9/21/16
    • 7:03/mi
      12/24/13
    • 7:05/mi
      12/18/16
    • 7:06/mi
      9/18/14
    • 7:07/mi
      9/15/17
    • 7:07/mi
      11/01/17
    • 7:08/mi
      12/14/22
    • 7:09/mi
      12/24/15
    • 7:09/mi
      6/05/16
    • 7:10/mi
      1/11/17
    • 7:10/mi
      1/24/18
    • 7:11/mi
      12/14/16
    • 7:12/mi
      3/21/18
    • 7:13/mi
      9/27/12
    • 7:14/mi
      11/13/22
    • 7:16/mi
      2/08/23
    • 7:16/mi
      8/21/16
    • 7:16/mi
      12/24/17
    • 7:17/mi
      7/29/18
    • 7:18/mi
      7/28/15
    • 7:18/mi
      8/26/15
    • 7:23/mi
      11/09/22
    • 7:23/mi
      7/11/18
    • 7:24/mi
      3/16/16
    • 7:24/mi
      12/19/24
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    Nov 7
    58 °F
    90% rh
    Nov 7 Wednesday

    Total distance

    10.56miles

    Elapsed time

    1:21:00 5:33PM - 6:54PM

    Average pace

    7:40
    minutes per mile

    Route

    Lorenteggio
    Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.83mph

    Calories

    1229
    900Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    143bpm
    99 - 169bpm

    Average cadence

    172spm
    106 - 196spm

    Change in speed over route

    Splits