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Training Log: zafiris

In the last 7 days:

activity # timemileskm+m
  Cycling3 4:49:32 75.63(15.7/h) 121.71(25.2/h) 2170
  Road running2 1:02:55 7.57(8:19) 12.18(5:10) 47
  Mixed running1 53:46 594.03(5) 956.0(3) 284
  Swimming2 45:45 1.57(2.1/h) 2.53(3.3/h)
  Total8 7:31:58 678.8(40) 1092.42(25) 2501
averages - sleep:5.9 weight:74.5kg
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Wednesday Jul 19 #

6 AM

Cycling 1:22:32 [3] ** 31.83 km (23.1 kph) +657m
ahr:127 max:164 slept:6.0 weight:74.5kg shoes: Specialized Venge

T.E.2.9
4 PM

Swimming 27:48 [3] *** 1.5 km (3.2 kph)

6x 1'(z3+)hypoxic x 30" rec....Mourtia beach....

Tuesday Jul 18 #

6 AM

Road running intervals 53:05 [4] **** 11.1 km (4:47 / km) +6m 4:46 / km
ahr:154 max:180 slept:5.5 weight:74.5kg shoes: NB 590

3x 2km(z4) x 5' rec. ....T.E.3.8
7 AM

Road running warm up/down 9:50 [3] 1.08 km (9:06 / km) +41m 7:39 / km
ahr:137 max:156 shoes: NB 590

5 PM

Swimming 17:57 [3] *** 1.02 km (3.4 kph)

8x 30" (z4) - 30" rec. ...Mourtia beach....

Sunday Jul 16 #

7 AM

Cycling 1:48:57 [3] *** 48.19 km (26.5 kph) +779m
ahr:139 max:171 slept:6.0 weight:74.5kg shoes: Specialized Venge

T.E.3.4

Saturday Jul 15 #

6 AM

Cycling 1:38:03 [3] **** 41.69 km (25.5 kph) +734m
ahr:134 max:173 slept:6.0 weight:74.5kg shoes: Specialized Venge

Vourliotes ascent on disc.....z3-4...T.E.4.4...Garmin XT910...
8 AM

Mixed running (Brick running) 53:46 [3] *** 956.0 km (3 / km) +284m 3 / km
ahr:154 max:176 shoes: MUTANT

T.E.4.2...Garmin XT910....

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