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    Team Salmon
    Francesco Pappalardo
    Poca testa nella prima parte (stranamente ho un po' "patito" l'allenamento di testa prima ancora di farlo), meglio la seconda parte. 22.4km@4'30": wu 4km@4'55" + RL 2x (4km@4'16" REC 3'@4'58") + RL 3x (2km@4'11" REC 2'@4'58") + 2km@4'51"

    Notable (as of the date of this run)

    • was fastest 22k in a year
    • was fastest run in a month
    2 pro notables not displayed

    Fastest 13 mile runs

    • 6:36/mi
      2/19/17
    • 6:37/mi
      10/01/17
    • 6:39/mi
      11/13/16
    • 6:41/mi
      1/24/16
    • 6:41/mi
      1/22/17
    • 6:43/mi
      10/16/16
    • 6:44/mi
      2/19/23
    • 6:45/mi
      10/29/23
    • 6:45/mi
      11/25/18
    • 6:46/mi
      3/19/17
    • 6:47/mi
      11/08/15
    • 6:48/mi
      2/16/14
    • 6:49/mi
      3/29/15
    • 6:50/mi
      3/23/14
    • 6:51/mi
      1/25/15
    • 6:51/mi
      1/26/14
    • 6:52/mi
      11/10/13
    • 6:52/mi
      10/29/17
    • 6:53/mi
      3/19/23
    • 6:54/mi
      3/20/16
    • 6:55/mi
      11/09/14
    • 6:56/mi
      9/10/17
    • 6:56/mi
      2/28/16
    • 6:56/mi
      11/27/22
    • 6:57/mi
      10/08/23
    • 6:58/mi
      9/13/15
    • 7:04/mi
      11/06/11
    • 7:04/mi
      10/20/13
    • 7:05/mi
      9/14/14
    • 7:08/mi
      2/04/18
    Last 180 days
    Last 365 days
    Last 730 days

    When

    Sunday
    Jan 15
    43 °F
    98% rh
    Jan 15 Sunday

    Total distance

    13.92miles

    Elapsed time

    1:40:40 9:13AM - 10:54AM

    Average pace

    7:14minutes per mile

    Route

    Bande Nere
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.30mph

    Calories

    1618
    960Calories/hour

    Food equivalent

    1 large whole salmon
    or something unhealthy...

    Average heart rate

    149bpm
    106 - 163bpm

    Average cadence

    183spm
    130 - 204spm

    Change in speed over route

    Splits