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Training Log Archive: zafiris

In the 7 days ending Sep 3:

activity # timemileskm+m
  Cycling2 4:24:49 71.41(16.2/h) 114.93(26.0/h) 1596
  Road running4 3:19:16 33.89(5:53) 54.54(3:39) 621
  Swimming4 1:34:44 3.64(2.3/h) 5.85(3.7/h)
  MTB1 1:29:49 14.81(9.9/h) 23.83(15.9/h) 612
  Off road-Trail running1 1:02:31 7.12(8:47) 11.46(5:27) 218
  Total12 11:51:09 130.87(5:26) 210.61(3:23) 3047
averages - sleep:6.8 weight:75kg

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MoTuWeThFrSaSu

Sunday Sep 3 #

7 AM

Cycling long 2:58:04 [3] *** 77.81 km (26.2 kph) +1156m
ahr:138 max:174 slept:7.0 weight:75kg shoes: Specialized Venge

T.E.3.5
11 AM

Road running tempo (Brick running) 47:44 [4] **** 10.02 km (4:46 / km) +3m 4:45 / km
ahr:160 max:170 shoes: Puma Ignite

T.E.4.1

Saturday Sep 2 #

6 AM

MTB 1:29:49 [3] *** 23.83 km (15.9 kph) +612m
ahr:134 max:167 slept:5.5 weight:75kg shoes: Scott Scale 950

Τ.Ε.3.0

Friday Sep 1 #

6 AM

Off road-Trail running 1:02:31 [3] 11.46 km (5:27 / km) +218m 4:59 / km
ahr:149 max:171 slept:7.0 weight:75kg shoes: MUTANT

30'(z3) tempo...T.E.3.9

Thursday Aug 31 #

6 PM

Swimming 25:56 [3] *** 1.55 km (3.6 kph)
slept:8.0 weight:75kg

10x60"(z3+) hypoxic x30" (z2+)....shirt suit on...Mourtia beach ....
7 PM

Swimming 11:00 [3] **** 0.76 km (4.1 kph)

Short suit on.... Mourtia beach.....

Wednesday Aug 30 #

6 AM

Road running intervals 1:25:55 [3] *** 31.69 km (2:43 / km) +579m 2:29 / km
ahr:126 max:167 slept:6.5 weight:75kg shoes: Isaac Sonic

5x 3.30"(z3+) on hill ~4% ,disc high cad.~100 rpm x 3.30" return rec.T.E.3.1...XT910...

Tuesday Aug 29 #

6 AM

Road running intervals 1:00:00 [4] **** 12.19 km (4:55 / km) +7m 4:54 / km
ahr:154 max:182 slept:6.5 weight:75kg shoes: Puma Ignite

Warm up, 4x30"-30", 4x2:30(z4) x2:30(z2), 7' (z2), 15'(z3)...T.E.4.3
7 AM

Road running 5:37 [3] * 0.64 km (8:47 / km) +32m 7:01 / km
ahr:142 max:149 shoes: Puma Ignite

T.E1.6
6 PM

Swimming 32:39 [3] *** 2.02 km (3.7 kph)

Mourtia beach....XT910...

Monday Aug 28 #

6 AM

Cycling 1:26:45 [3] *** 37.12 km (25.7 kph) +440m
ahr:129 max:169 slept:7.0 weight:75kg shoes: Specialized Venge

Tempo on hills......
5 PM

Swimming 25:09 [3] *** 1.53 km (3.7 kph)

Warm up 500m, 10 x1' (z3)hypoxic x30" (z2)....XT 910

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