Training Log Archive: zafirisSOLOBARS

In the 7 days ending Apr 16, 2017:

2:13

0:00

11 AM

Swimming 30:03 [3] **** 1.53 km (3.1 kph)
slept:8.0 weight:75.5kg

Gangou beach...~~~~!!!!!

7 AM

MTB hills 2:13:00 [3] *** 33.71 km (15.2 kph) +842m
ahr:134 max:168 slept:7.0 weight:75.5kg shoes: Scott Scale 950

4 χ 5' on hill 7%(z3-4) x 5' return rec.... T.E.3.0

7 AM

Mixed running hills 1:30:20 [3] *** 12.85 km (7:02 / km) +556m 5:47 / km
ahr:142 max:181 slept:7.0 weight:75.5kg

1 x 13'(z3-4) on hill 13% & 1 x 7'(z3+) on hill 18% x return rec. T.E.3.4

10 AM

Swimming 29:29 [3] 1.8 km (3.7 kph)

Orca S2....Gangou beach....

3 PM

Cycling 1:09:46 [3] ** 29.86 km (25.7 kph) +397m
ahr:127 max:170 slept:9.0 weight:75.5kg shoes: Scott Solace

T.E.2.5

4 PM

Off road-Trail running (Brick running) 22:17 [3] *** 4.01 km (5:33 / km) +121m 4:50 / km
ahr:150 max:166

T.E.2.7

10 AM

Swimming 30:37 [3] *** 1.97 km (3.9 kph)
slept:8.0 weight:75.5kg

Gangou beach...Orca S2...

3 PM

Cycling 1:39:55 [3] *** 44.75 km (26.9 kph) +533m
ahr:132 max:170 shoes: Scott Solace

T.E.3.4...XT 910...

7 AM

Road running intervals 51:01 [3] *** 10.48 km (4:52 / km) +4m 4:52 / km
ahr:146 max:172 slept:6.5 weight:75.5kg shoes: Puma Ignite

Warm up, 4x 30"-30", 4x 5' (165-172) x 3' rec. T.E.3.4

8 AM

Road running warm up/down 10:49 [1] * 1.42 km (7:37 / km) +45m 6:35 / km
ahr:131 max:148 shoes: Puma Ignite

1 PM

Swimming 25:20 [3] *** 1.52 km (3.6 kph)
slept:8.0 weight:76kg

Orca S2....Gangou beach... ~~~~.....