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Training Log: zafiris

In the last 7 days:

activity # timemileskm+m
  Cycling1 2:10:38 32.36(14.9/h) 52.08(23.9/h) 645
  Road running3 2:03:47 13.79(8:58) 22.2(5:35) 255
  MTB1 1:43:54 23.2(13.4/h) 37.33(21.6/h) 364
  Swimming3 1:16:33 2.63(2.1/h) 4.24(3.3/h)
  Total8 7:14:52 71.98(6:02) 115.85(3:45) 1264
averages - sleep:6.7 weight:76kg
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TuWeThFrSaSuMo

Monday Jan 23 #

3 PM

Swimming 23:21 [3] *** 1.35 km (3.5 kph)
slept:9.0 weight:76kg

10 x30"-30"...

Saturday Jan 21 #

6 AM

Cycling 2:10:38 [2] ** 52.08 km (23.9 kph) +645m
ahr:121 max:160 slept:6.0 weight:76kg shoes: Scott Solace

T.E.2.2

Friday Jan 20 #

5 AM

MTB intervals 1:43:54 [3] *** 37.33 km (21.6 kph) +364m
ahr:129 max:171 slept:5.0 weight:76kg shoes: Scott Scale 950

7x 1'30" (z4) high cad. ~110 x 2'30" rec.T.E.3.0
5 PM

Swimming 22:44 [3] *** 1.23 km (3.2 kph)
shoes: ASPIRE Zone3

~~~+...Gangou beach....

Thursday Jan 19 #

4 PM

Road running 54:21 [2] ** 8.86 km (6:08 / km) +211m 5:29 / km
ahr:139 max:156 slept:7.5 weight:76kg shoes: Puma Ignite

T.E.2.7

Wednesday Jan 18 #

6 AM

Road running intervals 59:25 [4] **** 12.01 km (4:57 / km) +9m 4:56 / km
ahr:146 max:172 slept:6.0 weight:76kg shoes: Puma Ignite

Warm up, 4x30"-30", 5x 1000m(4'15"-z3) x 1000m(5'15"-z2)...T.E.3.7
7 AM

Road running warm up/down 10:01 [2] 1.33 km (7:32 / km) +35m 6:39 / km
ahr:135 max:156 shoes: Puma Ignite

3 PM

Swimming 30:28 [3] ** 1.66 km (3.3 kph)
shoes: ASPIRE Zone3

8x30"-30"...~..Gangou beach...

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