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Team Salmon
Francesco Pappalardo
Allenamento alleggerito (nei tempi) per l'occasione (btw +2kg da metà dicembre!), un buon modo per iniziare l'anno nella èioviggine milanese :)19.4km@4'37": wu 4km@4'58" + CM 4km@4'25" + REC 0.82km@4'51" + RM 6x (1km@4'14" REC 0.3km@4'58") + 2.8km@4'54"
Notable (as of the date of this run)
- was fastest 12mi in a year
- was fastest 19k in a year
Fastest 12 mile runs
- 6:52/mi1/29/23
- 6:57/mi12/24/16
- 7:00/mi1/18/15
- 7:03/mi12/04/16
- 7:05/mi10/05/16
- 7:05/mi10/23/16
- 7:06/mi11/14/18
- 7:07/mi1/09/20
- 7:09/mi7/24/17
- 7:10/mi10/17/18
- 7:10/mi10/23/18
- 7:13/mi11/20/16
- 7:14/mi1/22/23
- 7:14/mi9/05/16
- 7:19/mi11/03/11
- 7:21/mi1/25/23
- 7:21/mi12/27/15
- 7:22/mi7/11/15
- 7:23/mi1/05/14
- 7:24/mi11/15/11
- 7:25/mi9/13/12
- 7:25/mi1/01/23
- 7:27/mi2/28/24
- 7:28/mi11/04/18
- 7:30/mi6/28/15
- 7:30/mi6/20/15
- 7:33/mi10/13/11
- 7:33/mi11/20/22
- 7:34/mi9/27/11
- 7:34/mi2/23/14
Last 30 days
Last 90 days
Last 180 days
When
Sunday
Jan 1
Jan 1
49 °F
91% rh
Jan 1
Sunday
Total distance
12.06miles
Elapsed time
1:29:31
Average pace
7:25minutes per mile
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
8.08mph
Calories
1385
Food equivalent
An entire watermelon
Average heart rate
144bpm
100 - 157bpm
Average cadence
182spm
158 - 204spm