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    Team Salmon
    Francesco Pappalardo
    Su suggerimento del coach Marco staasera ripetute da 1km conrecupero attivo, venute proprio bene!
    RM 18.5km@4'28": wu 3km@4'47" + RM 7x (1km@4'13" REC 1km@4'30") + 1.5km@4'43"

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 11mi in 6 months
    • was fastest 18k in 6 months

    Fastest 11 mile runs

    • 6:54/mi
      12/22/14
    • 6:56/mi
      11/18/18
    • 7:03/mi
      12/26/14
    • 7:04/mi
      2/21/18
    • 7:04/mi
      10/15/15
    • 7:04/mi
      1/15/17
    • 7:04/mi
      10/03/18
    • 7:04/mi
      12/20/15
    • 7:07/mi
      1/11/15
    • 7:07/mi
      12/29/15
    • 7:07/mi
      3/07/18
    • 7:08/mi
      10/19/16
    • 7:08/mi
      3/29/13
    • 7:09/mi
      5/28/17
    • 7:11/mi
      2/07/18
    • 7:12/mi
      8/27/17
    • 7:13/mi
      1/10/16
    • 7:13/mi
      1/16/13
    • 7:14/mi
      12/21/14
    • 7:15/mi
      1/19/20
    • 7:15/mi
      12/29/13
    • 7:16/mi
      10/23/13
    • 7:17/mi
      11/01/18
    • 7:20/mi
      1/27/18
    • 7:21/mi
      1/27/15
    • 7:21/mi
      3/11/18
    • 7:22/mi
      3/28/24
    • 7:23/mi
      3/19/15
    • 7:23/mi
      3/30/13
    • 7:23/mi
      11/08/11
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Wednesday
    Feb 7
    42 °F
    84% rh
    37 °F
    Feb 7 Wednesday

    Total distance

    11.50miles

    Elapsed time

    1:22:32 6:25PM - 7:47PM

    Average pace

    7:11minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.36mph

    Calories

    1332
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    152bpm
    84 - 164bpm

    Average cadence

    177spm
    168 - 255spm

    Change in speed over route

    Splits