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Training Log Archive: zafiris

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Duathlon2 3:29:17 46.78(4:28) 75.28(2:47) 476
  Swimming3 1:51:42 4.16(2.2/h) 6.69(3.6/h)
  Cycling1 1:30:21 22.31(14.8/h) 35.91(23.8/h) 618
  Road running1 1:02:03 7.16(8:40) 11.52(5:23) 226
  Total7 7:53:23 80.41(5:53) 129.4(3:39) 1320
averages - sleep:6.5 weight:73.3kg

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MoTuWeThFrSaSu

Saturday Oct 8, 2016 #

7 AM

Swimming 44:59 [3] *** 2.6 km (3.5 kph)
slept:6.5 weight:73.5kg

Warm up 500m., 4x30"-30" hypoxic (z4), 20' (z2-3), 4x30"-30" hypoxic, cool down....

Friday Oct 7, 2016 #

5 AM

Duathlon 1:51:54 [3] *** 42.95 km (2:36 / km) +476m 2:28 / km
ahr:132 max:171 slept:6.0 weight:73.5kg shoes: Scott Solace

Τ.Ε.2.8..Βike: 01:27:07, 39.95 km., 132-171 HR(2x10' z3 x 10' rec.), 425 m asc. ,T.E. 2.8

Running: 0:24:47, 5.01 km, 141-166 HR, 51m. asc., T.E.2.8 Brooks Launch

Thursday Oct 6, 2016 #

6 AM

Duathlon 1:37:23 [3] *** 32.33 km (3:01 / km)
ahr:133 max:166 slept:5.5 weight:73kg

T.E.2.7..BIKE: 0:57:23,24.48 km, 125-160 HR , 365m asc. T.E.2.3
RUNNING: 0:40:05, 7.95 km., 144-166 HR, 28m asc. ,T.E.2.7

Wednesday Oct 5, 2016 #

6 AM

Cycling 1:30:21 [2] ** 35.91 km (23.8 kph) +618m
ahr:125 max:173 slept:6.5 weight:73kg shoes: Scott Solace

T.E.2.4

Tuesday Oct 4, 2016 #

6 AM

Road running tempo 1:02:03 [3] *** 11.52 km (5:23 / km) +226m 4:54 / km
ahr:148 max:169 slept:6.5 weight:73.5kg

Warm up 15', 4x30"-30", 2x15'(z3) x5' rec. ,cool down...T.E.3.4
3 PM

Swimming 32:21 [3] *** 2.02 km (3.7 kph)

Warm up 500m. , 6x1' hypoxic(z4) x30" rec.,rest free swimming (z2+-3)...

Monday Oct 3, 2016 #

3 PM

Swimming 34:22 [3] *** 2.08 km (3.6 kph)
slept:8.0 weight:73.5kg

Warm up 500m(7'), 6x1'(z3-4) x30" rec., 3x5'(z3).....

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