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    Team Salmon
    Francesco Pappalardo
    Per la fretta carico sul garmin l'allenamento sbagliato e così faccio il Monekatta 3 "sbagliato" 16.2km@4'35": wu 8.5km@4'49" + 6x (1' REC 1' + 45" REC 45" + 30" REC 30" + 15" REC 15") + 0.7km@4'55", le parti veloci in leggera progressione (3'57" 3'46" 3'43" 3'42" tenendo presente l'errore del gps su tempi così brevi) e recuperi costanti a 4'55" (i recuperi da 15" risultano decisamente più veloci ma non credo siano attendibili).
    Soddisfatto.

    Notable (as of the date of this run)

    • was fastest 10mi in 3 months
    • was longest run in a month
    • was most calories burned 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
    Jul 11
    78 °F
    65% rh
    Jul 11 Wednesday

    Total distance

    10.06miles

    Elapsed time

    1:14:22 6:07PM - 7:21PM

    Average pace

    7:23
    minutes per mile

    Route

    Fiera Campionaria
    Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.12mph

    Calories

    1170
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    146bpm
    103 - 165bpm

    Average cadence

    172spm
    154 - 208spm

    Change in speed over route

    Splits