Training Log Archive: zafirisSOLOBARS

In the 7 days ending Jun 11, 2017:

2:21

0:00

6 AM

Cycling hills 2:03:56 [4] **** 48.76 km (23.6 kph) +890m
ahr:131 max:176 slept:6.0 weight:74.5kg shoes: Isaac Sonic

On hills z3-4 big disc, heavy cad.~70 ...T.E.3.7

5 PM

Swimming 30:19 [3] *** 1.75 km (3.5 kph)
slept:7.5 weight:74.5kg

5x3'(z3) x1'(z2)...Mourtia beach...

7 AM

Road running (Brick running) 28:54 [3] *** 6.0 km (4:49 / km) +82m 4:31 / km
ahr:154 max:170 shoes: Puma Ignite

T.E.3.7...XT 910...

9 AM

Swimming 21:25 [3] *** 1.25 km (3.5 kph)
slept:6.5 weight:75kg

8 x 1' fast x 30" slow....Gangou beach....Orca s2....

6 AM

Cycling intervals 1:31:27 [3] **** 40.86 km (26.8 kph) +456m
ahr:137 max:173 slept:6.0 weight:75kg shoes: Isaac Sonic

2 x9'(z4) disc high cad ~100 x 5' rec. T.E.3.4

6 AM

Off road-Trail running 1:00:46 [3] *** 11.06 km (5:30 / km) +204m 5:02 / km
ahr:147 max:171 slept:6.5 weight:74.5kg shoes: DYNAFIT FELINE

Τ.Ε. 3.4.....tempo on hills....

8 AM

Cycling 1:22:46 [3] *** 38.35 km (27.8 kph) +448m
ahr:142 max:173 slept:7.0 weight:74.5kg shoes: Isaac Sonic

TT training....T.E.3.3

10 AM

Road running (Brick running) 21:53 [3] *** 5.02 km (4:22 / km) +1m 4:21 / km
ahr:161 max:176 shoes: NB 590

T.E.3.2

Road running 9:13 [1] * 1.16 km (7:57 / km) +43m 6:42 / km
ahr:142 max:166 shoes: NB 590

T.E.1.9

12 PM

Swimming 27:09 [3] *** 1.53 km (3.4 kph)

Potokaki beach....beach volley.....