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Training Log Archive: zafiris

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Triathlon1 2:07:29 32.0(3:59) 51.5(2:29)
  Road running3 1:22:49 9.72(8:31) 15.65(5:18) 99
  Cycling1 1:15:46 20.08(15.9/h) 32.32(25.6/h) 414
  MTB1 1:02:38 10.85(10.4/h) 17.46(16.7/h) 380
  Off road-Trail running1 54:21 4.52(12:01) 7.28(7:28) 168
  Swimming2 51:03 1.93(2.3/h) 3.11(3.6/h)
  Total9 7:34:06 79.11(5:44) 127.32(3:34) 1061
averages - sleep:6.6 weight:73.7kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

10 AM

Triathlon race (Olympic triathlon Schinia) 2:07:29 [5] ***** 51.5 km (2:29 / km)
slept:7.0 weight:74kg shoes: Scott Solace

T.E.5.0

Friday Oct 14, 2016 #

1 PM

Swimming 18:22 [3] ** 1.06 km (3.5 kph)
slept:8.0 weight:74kg

P.Faliro....
6 PM

Off road-Trail running 54:21 [2] ** 7.28 km (7:28 / km) +168m 6:42 / km
ahr:126 max:149

Βασιλικά με Νίκο....

Wednesday Oct 12, 2016 #

6 AM

Cycling intervals 1:15:46 [3] *** 32.32 km (25.6 kph) +414m
ahr:131 max:173 slept:6.0 weight:73.5kg shoes: Scott Solace

4x 5'(z3) (100 cad.) x 5' rec....T.E.2.7
7 AM

Road running 35:00 [3] ** 6.63 km (5:17 / km) +52m 5:05 / km
ahr:144 max:159 shoes: Brooks Launch

T.E.2.9

Tuesday Oct 11, 2016 #

6 AM

Road running tempo 40:03 [3] *** 8.07 km (4:58 / km) +3m 4:57 / km
ahr:140 max:163 slept:6.5 weight:73.5kg shoes: NB 590

Warm up 15', 4x30"-30", 20' tempo(z2+)(160 HR)...T.E.3.1
7 AM

Road running warm up/down 7:46 [1] * 0.95 km (8:11 / km) +44m 6:38 / km
ahr:125 max:133 shoes: NB 590

Cool down...T.E.1.4

Monday Oct 10, 2016 #

6 AM

MTB 1:02:38 [2] ** 17.46 km (16.7 kph) +380m
ahr:125 max:167 slept:5.5 weight:73.3kg shoes: Scott Scale 950

Τ.Ε.2.2
3 PM

Swimming 32:41 [3] *** 2.05 km (3.8 kph)

Warm up 500m. 4x1'(z4) x30" rec.,4x3'(z3) x1' rec.......

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