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Training Log: zafiris

In the last 7 days:

activity # timemileskm+m
  Off road-Trail running2 3:42:30 22.69(9:48) 36.51(6:06) 1057
  Swimming3 1:18:03 2.67(2.0/h) 4.29(3.3/h)
  MTB1 1:16:31 10.91(8.6/h) 17.56(13.8/h) 578
  Road running1 1:00:01 6.95(8:38) 11.19(5:22) 224
  Total7 7:17:05 43.22(10:07) 69.55(6:17) 1859
averages - sleep:7 weight:76kg
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2:27
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ThFrSaSuMoTuWe

Wednesday Feb 22 #

10 AM

Swimming 31:32 [3] 1.75 km (3.3 kph)
slept:8.0 weight:76kg shoes: ASPIRE Zone3

6x 45" (z3-4) x30" rec. Gangou beach...

Tuesday Feb 21 #

3 PM

Road running intervals 1:00:01 [4] **** 11.19 km (5:22 / km) +224m 4:53 / km
ahr:151 max:180 slept:6.5 weight:76kg shoes: Helios grey

Warm up,4x30"-30', 9x 400m(z3+-4) x90" rec. T.E.3.7

Monday Feb 20 #

12 PM

Swimming 21:31 [5] **** 1.09 km (3.0 kph)

Gangou beach...~~~~

Saturday Feb 18 #

6 AM

Off road-Trail running long 2:27:00 [3] *** 24.11 km (6:06 / km) +539m 5:29 / km
ahr:139 max:161 slept:7.0 weight:76kg shoes: Mutant blue

T.E.2.9

Friday Feb 17 #

6 AM

MTB hills 1:16:31 [2] 17.56 km (13.8 kph) +578m
ahr:132 max:172 slept:6.5 weight:76kg shoes: Scott Scale 950

On hills 8% 4x 6'(143-153) ,cad.60,+ 30" high cad. ~162 heart rate... T.E. 2.4
12 PM

Swimming 25:00 [3] ** 1.45 km (3.5 kph)
shoes: ASPIRE Zone3

6x 45" (z3+) x 30" rec. Gangou beach...

Thursday Feb 16 #

3 PM

Off road-Trail running hills 1:15:30 [3] 12.4 km (6:05 / km) +518m 5:02 / km
ahr:144 max:178 slept:7.0 weight:76kg shoes: MUTANT

On hill 10%, 3x4'(z3+-4) x4' return rec., 1x 9'(z3+-4) on hill 10%... T.E. 3.3

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