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Training Log Archive: zafiris

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Cycling4 7:07:38 117.25(16.5/h) 188.69(26.5/h) 2668
  Swimming2 1:21:00 3.01(2.2/h) 4.84(3.6/h)
  Road running2 1:01:07 7.01(8:43) 11.28(5:25) 216
  MTB1 1:00:31 12.73(12.6/h) 20.48(20.3/h) 373
  Total9 10:30:16 139.99(4:30) 225.29(2:48) 3257
averages - sleep:6.3 weight:73.7kg

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

6 AM

Cycling 2:52:18 [3] *** 78.45 km (27.3 kph) +1179m
ahr:141 max:183 slept:6.5 weight:73.5kg shoes: Scott Solace

30' (z2-3)(90 cad.) - on hills (z3-4) (70 cad)...T.E.3.4

Saturday Sep 24, 2016 #

6 AM

Cycling 1:46:18 [3] *** 44.48 km (25.1 kph) +815m
ahr:133 max:177 slept:6.5 weight:73.5kg shoes: Scott Solace

Αναβαση Βουρλιωτών (z3+-4) (~70 cad.).....T.E.3.4

Thursday Sep 22, 2016 #

6 AM

Road running tempo 56:07 [3] *** 10.85 km (5:10 / km) +212m 4:43 / km
ahr:150 max:169 slept:6.5 weight:73.7kg shoes: Puma Ignite

Warm up, 4x30"-30", 20' tempo(z3+) x4' rec., 1x14' tempo(z3).T.E.3.5
7 AM

Road running warm up/down 5:00 [1] * 0.43 km (11:38 / km) +4m 11:07 / km
ahr:111 max:137 shoes: Puma Ignite

3 PM

Swimming 38:01 [3] *** 2.32 km (3.7 kph)

500m warm up, 6x1'(hypoxic-5 strokes) x30" rec., free swimming (z3), 4x1'(hypoxic-5 strokes) x30" rec.

Wednesday Sep 21, 2016 #

6 AM

Cycling 1:01:45 [2] ** 26.49 km (25.7 kph) +240m
ahr:114 max:144 slept:6.5 weight:73.7kg shoes: Scott Solace

Tuesday Sep 20, 2016 #

6 AM

Cycling 1:27:17 [3] *** 39.27 km (27.0 kph) +434m
ahr:139 max:179 slept:6.0 weight:73.8kg shoes: Scott Solace

3x10' (z4)(100 cad) x10' rec. T.E.3.3
3 PM

Swimming 42:59 [3] *** 2.52 km (3.5 kph)

7x 1'(z3-4) x30" rec.

Monday Sep 19, 2016 #

6 AM

MTB 1:00:31 [2] *** 20.48 km (20.3 kph) +373m
ahr:132 max:170 slept:6.0 weight:73.8kg shoes: Scott Scale 950

Z2-3.....T.E.2.5

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