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    Team Salmon
    Francesco Pappalardo
    15.5km@4'38": wu 4km@5'03" + 6x (200m@3'49" REC 200m@5') + 500m@4'58" + 4x (500m@4' REC 500m@4'58") + 2km@4'12" + 2.6km@4'40" buone sensazioni, i 2km potevano essere più veloci rallentando la parte finale.

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 9mi in 3 months
    • was fastest 15k in 3 months
    • was fastest km split in 3 months

    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
      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
    • 7:09/mi
      1/03/16
    Last 90 days
    Last 180 days
    Last 365 days

    When

    Thursday
    Oct 20
    67 °F
    74% rh
    Oct 20 Thursday

    Total distance

    9.64miles

    Elapsed time

    1:11:50 6:46PM - 7:57PM

    Average pace

    7:27minutes per mile

    Route

    Bande Nere
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.05mph

    Calories

    1119
    960Calories/hour

    Food equivalent

    An entire roasted chicken
    or something unhealthy...

    Average heart rate

    148bpm
    99 - 168bpm

    Average cadence

    178spm
    128 - 194spm

    Change in speed over route

    Splits