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Training Log Archive: dimario

In the 7 days ending Jan 21:

activity # timemileskm+m
  trail running1 2:02:00 13.41(9:06) 21.58(5:39) 508
  road running2 1:51:00 12.96(8:34) 20.85(5:19) 216
  open water swim3 1:32:08 3.15(29:17) 5.06(18:12)
  mtb1 1:15:35 10.19(7:25) 16.4(4:37) 571
  road bike1 1:10:57 18.11(3:55) 29.14(2:26) 425
  Total8 7:51:40 57.81(8:10) 93.03(5:04) 1720

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MoTuWeThFrSaSu

Sunday Jan 21 #

9 AM

open water swim 39:29 [3] 2.03 km (19:30 / km)
shoes: ADVANCE - ZONE3

Saturday Jan 20 #

3 PM

trail running long 2:02:00 [3] 21.58 km (5:39 / km) +508m 5:03 / km
ahr:151 max:169 shoes: DYNAFIT - vertical

Friday Jan 19 #

6 AM

mtb hills 1:15:35 [3] 16.4 km (4:37 / km) +571m 3:56 / km
ahr:140 max:171 shoes: EPIC COMP - SPECIALIZED

5X5' , Z3 , 10% , 4' return
4 PM

open water swim 26:16 [3] 1.54 km (17:03 / km)
shoes: ASPIRE - ZONE 3

Thursday Jan 18 #

6 AM

road running tempo 55:00 [3] 10.23 km (5:23 / km) +198m 4:54 / km
ahr:150 max:168 shoes: TNF- LITEWAVE TR

4X30" , 30"
30' , Z2-3 , 4'45"
4 PM

open water swim 26:23 [3] 1.5 km (17:37 / km)
shoes: ADVANCE - ZONE3

Wednesday Jan 17 #

3 PM

road bike intervals 1:10:57 [4] 29.14 km (2:26 / km) +425m 2:16 / km
ahr:154 max:181 shoes: FONDRIEST - TF3 1.2

6X3' , Z3 , 100rpm , 3' Z1

Tuesday Jan 16 #

6 AM

road running intervals 56:00 [4] 10.62 km (5:16 / km) +18m 5:14 / km
ahr:154 max:176 shoes: TNF- LITEWAVE TR

4X30" , 30"
8X400m , Z3 , 1'15" - 1'30" Z2

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