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    Team Salmon
    Francesco Pappalardo
    No pain no gain! 13km@4'40": wu 4km@5' + 10x (200m@3'43" REC 200m@5'07") + 500m@5'03" + 3km@4'17" + 1.6km@4'58"

    Notable (as of the date of this run)

    • was after sunset
    • was fastest 8mi in 6 months
    • was fastest 13k in 6 months

    Fastest 8 mile runs

    • 6:52/mi
      12/16/15
    • 6:56/mi
      1/13/16
    • 7:00/mi
      1/22/14
    • 7:00/mi
      1/15/15
    • 7:00/mi
      2/28/18
    • 7:00/mi
      10/04/15
    • 7:01/mi
      11/04/15
    • 7:01/mi
      1/18/13
    • 7:02/mi
      10/05/15
    • 7:02/mi
      1/22/15
    • 7:03/mi
      11/10/19
    • 7:04/mi
      4/29/17
    • 7:04/mi
      12/09/13
    • 7:04/mi
      5/03/17
    • 7:04/mi
      10/04/17
    • 7:05/mi
      10/29/15
    • 7:05/mi
      9/18/12
    • 7:05/mi
      12/21/16
    • 7:05/mi
      11/01/15
    • 7:05/mi
      4/13/13
    • 7:05/mi
      10/07/15
    • 7:06/mi
      2/28/17
    • 7:06/mi
      11/26/17
    • 7:07/mi
      9/11/15
    • 7:07/mi
      11/06/14
    • 7:07/mi
      4/05/16
    • 7:08/mi
      10/08/12
    • 7:09/mi
      2/03/15
    • 7:09/mi
      5/21/17
    • 7:09/mi
      5/19/16
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Wednesday
    Oct 26
    65 °F
    83% rh
    Oct 26 Wednesday

    Total distance

    8.14miles

    Elapsed time

    1:01:05 6:54PM - 7:55PM

    Average pace

    7:30minutes per mile

    Route

    Bande Nere
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.00mph

    Calories

    945
    900Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    151bpm
    116 - 170bpm

    Average cadence

    178spm
    154 - 198spm

    Change in speed over route

    Splits