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Training Log: zafiris

In the last 7 days:

activity # timemileskm+m
  Cycling3 6:14:10 90.11(14.4/h) 145.02(23.3/h) 2290
  MTB1 1:50:17 16.86(9.2/h) 27.13(14.8/h) 680
  Swimming3 1:24:09 3.18(2.3/h) 5.12(3.7/h)
  Mixed running1 1:23:47 7.89(10:37) 12.7(6:36) 449
  Road running2 59:16 7.09(8:22) 11.41(5:12) 99
  Off road-Trail running1 32:00 3.73(8:35) 6.0(5:20) 101
  Total11 12:23:39 128.86(5:46) 207.38(3:35) 3619
  [1-5]10 12:15:37
averages - sleep:6.5 weight:75.6kg
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4:23
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SaSuMoTuWeThFr

Thursday Mar 30 #

6 AM

Mixed running tempo 1:23:47 [3] *** 12.7 km (6:36 / km) +449m 5:36 / km
ahr:136 max:169 slept:5.0 weight:75.5kg shoes: DYNAFIT FELINE

Tempo on Hills...T.E.3.1

Wednesday Mar 29 #

Cycling 24:14 [3] *** 9.69 km (24.0 kph) +120m
ahr:123 max:160 shoes: Scott Solace

T.E.2.0
10 AM

Swimming 31:48 [3] *** 1.88 km (3.5 kph)
slept:7.5 weight:75.5kg shoes: ASPIRE Zone3

Gangou beach....
3 PM

Cycling 1:26:14 [3] *** 32.96 km (22.9 kph) +663m
ahr:137 max:175 shoes: Scott Solace

On hills (z3+)...T.E.3.1

Tuesday Mar 28 #

6 AM

Road running intervals 51:14 [3] *** 10.33 km (4:58 / km) +58m 4:49 / km
ahr:142 max:178 slept:6.0 weight:75kg shoes: NB 590

6 x 3' (~800m)(165-175) x3' rec.T.E.3.2
7 AM

Road running warm up/down 8:02 [0] * 1.08 km (7:26 / km) +41m 6:15 / km
ahr:138 max:151 shoes: NB 590

T.E.1.7

Monday Mar 27 #

10 AM

Swimming 25:34 [3] *** 1.74 km (4.1 kph)
slept:7.5 weight:75.5kg shoes: ASPIRE Zone3

Gangou beach....

Sunday Mar 26 #

7 AM

Cycling long 4:23:42 [3] *** 102.37 km (23.3 kph) +1507m
ahr:122 max:159 slept:7.0 weight:76kg shoes: Scott Solace

T.E. 3.0

Saturday Mar 25 #

6 AM

MTB 1:50:17 [3] *** 27.13 km (14.8 kph) +680m
ahr:127 max:166 slept:6.0 weight:76kg shoes: Scott Scale 950

T.E.2.7
9 AM

Off road-Trail running (Brick running) 32:00 [3] *** 6.0 km (5:20 / km) +101m 4:55 / km
ahr:144 max:157 shoes: FELLRAISER

T.E.2.8
5 PM

Swimming 26:47 [2] 1.5 km (3.4 kph)
shoes: ASPIRE Zone3

Gangou beach....

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