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Training Log Archive: zafiris

In the 7 days ending Aug 27:

activity # timemileskm+m
  Cycling2 2:47:07 1935.08(694.8/h) 3114.21(1118.1/h) 1131
  Off road-Trail running2 1:54:42 12.7(9:02) 20.44(5:37) 522
  Swimming3 1:43:03 3.84(2.2/h) 6.18(3.6/h)
  MTB1 1:06:29 12.55(11.3/h) 20.19(18.2/h) 391
  Road running1 48:50 6.23(7:51) 10.02(4:52) 91
  Total9 8:20:11 1970.39(15) 3171.04(9) 2135
averages - sleep:6.6 weight:75kg

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MoTuWeThFrSaSu

Saturday Aug 26 #

7 AM

Off road-Trail running long 1:30:00 [3] 15.44 km (5:50 / km) +386m 5:11 / km
ahr:141 max:166 slept:6.0 weight:75kg shoes: Akyra - La Sportiva

T.E.3.0

Friday Aug 25 #

6 AM

MTB 1:06:29 [3] ** 20.19 km (18.2 kph) +391m
ahr:120 max:159 slept:7.0 weight:75kg shoes: Scott Scale 950

T.E.2.2
5 PM

Swimming 30:19 [3] *** 1.83 km (3.6 kph)

Warm up 9', 10 x 30" (z3) hypoxic x30" (z2+), rest tempo (z3-3+)....Mourtia beach..,,

Thursday Aug 24 #

6 AM

Cycling 1:21:26 [3] 3076.0 km (2266.4 kph) +708m
ahr:132 max:173 slept:7.0 weight:75kg shoes: Specialized Venge

2x15'(z3)on hill 6% low cad.~70rpm x10'return rec.T.E.3.5
4 PM

Swimming 42:27 [3] 2.51 km (3.5 kph)

Miurtia beach...

Wednesday Aug 23 #

6 AM

Road running 48:50 [3] *** 10.02 km (4:52 / km) +91m 4:40 / km
ahr:145 max:168 slept:6.5 weight:75kg

Z2+....T.E.3.2

Tuesday Aug 22 #

6 AM

Cycling tempo 1:25:41 [3] *** 38.21 km (26.8 kph) +423m
ahr:133 max:167 slept:6.0 weight:75kg shoes: Isaac Sonic

~ 2χ8' (z2-3) high cad ~100 rpm x ~8' rec.T.E.3.5..XT 910.....

Monday Aug 21 #

Off road-Trail running tempo (Brick trail running) 24:42 [3] **** 5.0 km (4:56 / km) +136m 4:21 / km
ahr:168 max:182 shoes: Akyra - La Sportiva

3 AM

Swimming 30:17 [3] 1.85 km (3.7 kph)
slept:7.0 weight:75kg

Miurtia beach

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