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    Team Salmon
    Francesco Pappalardo
    12.2km@4'58": CL 10.2km@5'02" + ALL 10x (100m@4'10" REC 100m@5'10").La fascia cardio mi sa che è andata, faccio un ultimo tentativo con pulizia energica di contatti&affini.Nuova tabella quasi completamente impostata, si parte il 12/12 (settimana prossima scarico e quella dopo esercizi gambe+core)

    Notable (as of the date of this run)

    • was highest average heart rate in a month

    Fastest 7 mile runs

    • 6:54/mi
      1/05/16
    • 6:54/mi
      5/01/17
    • 6:56/mi
      4/07/19
    • 6:57/mi
      3/15/17
    • 6:59/mi
      10/20/15
    • 7:00/mi
      1/09/15
    • 7:01/mi
      2/01/16
    • 7:02/mi
      11/30/20
    • 7:02/mi
      10/25/17
    • 7:04/mi
      9/27/17
    • 7:05/mi
      12/19/15
    • 7:05/mi
      1/26/20
    • 7:05/mi
      1/29/14
    • 7:05/mi
      1/25/17
    • 7:06/mi
      5/04/22
    • 7:06/mi
      10/10/15
    • 7:06/mi
      7/03/17
    • 7:06/mi
      9/11/14
    • 7:07/mi
      10/26/15
    • 7:08/mi
      1/18/17
    • 7:08/mi
      11/24/20
    • 7:09/mi
      8/06/17
    • 7:09/mi
      9/02/14
    • 7:10/mi
      3/18/15
    • 7:10/mi
      10/12/16
    • 7:10/mi
      6/23/17
    • 7:11/mi
      4/10/18
    • 7:11/mi
      1/08/16
    • 7:11/mi
      10/29/18
    • 7:12/mi
      11/26/20
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Tuesday
    Nov 22
    51 °F
    81% rh
    Nov 22 Tuesday

    Total distance

    7.58miles

    Elapsed time

    1:02:02 1:27PM - 2:30PM

    Average pace

    8:11minutes per mile

    Route

    Bande Nere
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    7.33mph

    Calories

    889
    840Calories/hour

    Food equivalent

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

    Average heart rate

    164bpm
    118 - 197bpm

    Average cadence

    175spm
    78 - 192spm

    Change in speed over route

    Splits