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Training Log: zafiris

In the last 7 days:

activity # timemileskm+m
  Cycling2 4:09:07 59.82(14.4/h) 96.27(23.2/h) 1562
  Road running6 3:15:28 24.05(8:08) 38.71(5:03) 420
  MTB1 2:07:00 17.3(8.2/h) 27.84(13.2/h) 955
  Swimming2 1:06:29 2.49(2.2/h) 4.01(3.6/h)
  Total11 10:38:04 103.66(6:09) 166.83(3:49) 2937
averages - sleep:7 weight:75.6kg
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3:31
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FrSaSuMoTuWeTh

Wednesday Feb 21 #

8 AM

Swimming 41:06 [3] 2.51 km (3.7 kph)
slept:8.0 weight:76kg shoes: ADVANCE Zone 3

Gangou...... 735XT.....
5 PM

Road running 56:50 [2] ** 9.89 km (5:45 / km) +206m 5:12 / km
ahr:138 max:152 shoes: S-LAB Sense 3 Ultra

T.E.2.6 735XT....

Tuesday Feb 20 #

6 AM

Road running intervals 54:20 [3] *** 11.31 km (4:48 / km) +49m 4:42 / km
ahr:149 max:174 slept:7.0 weight:76kg shoes: NB 590

3x2km(z3+ ,~167bpm,~4'07"km) x5' rec. T.E. 3.5 .... 735XT
7 AM

Road running warm up/down 7:59 [1] * 0.99 km (8:04 / km) +42m 6:39 / km
ahr:131 max:139 shoes: NB 590

T.E.1.4

Monday Feb 19 #

8 AM

Cycling (TT cycling) 1:03:13 [3] ** 30.14 km (28.6 kph) +160m
ahr:119 max:145 slept:6.0 weight:75.5kg shoes: Canyon Speedmax8

T.E.2.1
9 AM

Road running (Brick ) 22:54 [3] *** 5.0 km (4:35 / km) +16m 4:30 / km
ahr:142 max:151 shoes: ALTRA escalande

T.E.3.0

Sunday Feb 18 #

7 AM

Cycling long 3:05:54 [3] *** 66.13 km (21.3 kph) +1402m
ahr:128 max:165 slept:7.0 weight:75.5kg shoes: SPECIALIZED Venge

T.E.3.6....
5 PM

Swimming 25:23 [3] ** 1.5 km (3.5 kph)
shoes: ADVANCE Zone 3

Mourtia....735XT....

Saturday Feb 17 #

7 AM

MTB hills 2:07:00 [3] *** 27.84 km (13.2 kph) +955m
ahr:137 max:172 slept:7.0 weight:75kg shoes: Scott Scale 950

4x8'on hill~8%(143-153) ~60 rpm + 25" sprint x5' return rec. T.E.3.4

Friday Feb 16 #

3 PM

Road running tempo 42:50 [4] **** 10.01 km (4:17 / km) +97m 4:05 / km
ahr:164 max:172 slept:7.0 weight:75.5kg shoes: Puma Ignite

4x30"-30"....10km(z3+)... T.E.4.2 735XT....
4 PM

Road running warm up/down 10:35 [1] * 1.51 km (7:01 / km) +10m 6:47 / km
ahr:128 max:151 shoes: Puma Ignite

T.E.1.5

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