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Training Log Archive: dimario

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  mtb2 2:46:08 34.85(4:46) 56.09(2:58) 764
  trail running2 2:18:28 15.89(8:43) 25.57(5:25) 762
  road running1 1:06:18 7.84(8:28) 12.61(5:15) 215
  open water swim3 1:04:11 2.06(31:06) 3.32(19:19)
  Total8 7:15:05 60.64(7:10) 97.59(4:27) 1741

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Sunday Jan 15, 2017 #

11 AM

trail running race (KRIONERI salomon cup) 1:12:29 [3] 14.17 km (5:07 / km) +365m 4:32 / km
shoes: BUSHIDO-la sportiva

Friday Jan 13, 2017 #

6 AM

mtb hills 1:33:09 [3] 31.0 km (3:00 / km) +530m 2:46 / km
ahr:135 max:171 shoes: EPIC COMP - SPECIALIZED

5x 3' ,6-8%, Z 2-3 , +30" Z4
3'30" retur.
12 PM

open water swim 20:16 [3] 1.03 km (19:36 / km)
shoes: ASPIRE - ZONE 3

Thursday Jan 12, 2017 #

3 AM

road running tempo 1:06:18 [4] 12.61 km (5:15 / km) +215m 4:51 / km
ahr:155 max:167 shoes: LAUNCH-BROOKS

4x30" , 30" slow
47' Z3

Wednesday Jan 11, 2017 #

6 AM

mtb 1:12:59 [3] 25.09 km (2:55 / km) +234m 2:47 / km
ahr:136 max:175 shoes: EPIC COMP - SPECIALIZED

6x1,5 Z3+ , 3' Z1
3 PM

open water swim 22:39 [3] 1.13 km (20:07 / km)
shoes: ASPIRE - ZONE 3

Tuesday Jan 10, 2017 #

3 PM

trail running hills 1:05:59 [4] 11.4 km (5:47 / km) +397m 4:56 / km
ahr:157 max:180 shoes: ultra mt-NORTH FACE

Monday Jan 9, 2017 #

12 PM

open water swim 21:16 [3] 1.16 km (18:18 / km)
shoes: ASPIRE - ZONE 3

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