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Training Log Archive: zafiris

In the 7 days ending Sep 10:

activity # timemileskm+m
  Cycling3 4:00:45 62.86(15.7/h) 101.16(25.2/h) 1552
  Swimming4 1:42:39 3.87(2.3/h) 6.23(3.6/h)
  Road running2 1:25:41 10.82(7:55) 17.42(4:55) 237
  Duathlon1 1:21:00 13.05(6:12) 21.0(3:51) 450
  Total10 8:30:05 90.6(5:38) 145.81(3:30) 2239
averages - sleep:6.7 weight:74.7kg

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MoTuWeThFrSaSu

Sunday Sep 10 #

11 AM

Swimming 17:05 [3] ** 1.02 km (3.6 kph)
slept:9.0 weight:75kg

Kokkari long beach....

Saturday Sep 9 #

6 AM

Cycling hills 1:31:20 [3] *** 35.39 km (23.2 kph) +775m
ahr:133 max:172 slept:6.5 weight:74kg shoes: SPECIALIZED Venge

4x 10'(z3) low cad.~70rpm + 1' (z4) high cad.~ 90 rpm on hills ~ 4-6%, x ~8' return rec. T.E.3.1.....
9 AM

Road running tempo (Brick running) 30:15 [3] *** 6.5 km (4:39 / km) +1m 4:39 / km
ahr:151 max:166 shoes: Puma Ignite

T.E.3.2

Friday Sep 8 #

6 AM

Cycling 1:01:19 [2] ** 26.85 km (26.3 kph) +377m
ahr:125 max:164 slept:6.5 weight:74kg shoes: SPECIALIZED Venge

T.E.2.3
5 PM

Swimming 24:08 [3] 1.56 km (3.9 kph)

Mourtia beach...

Thursday Sep 7 #

6 AM

Duathlon (MTB-Trailrunning-MTB ) 1:21:00 [3] *** 21.0 km (3:51 / km) +450m 3:29 / km
ahr:138 max:167 slept:6.5 weight:75kg shoes: Scott Scale 950

MTB - Trail running- MTB ...T.E.3.0
5 PM

Swimming 30:59 [3] ** 1.88 km (3.6 kph)

Mourtia beach...short suit on ....

Wednesday Sep 6 #

6 AM

Cycling intervals 1:28:06 [3] *** 38.92 km (26.5 kph) +400m
ahr:130 max:202 slept:7.0 weight:75kg shoes: Isaac Sonic

5x 3' (z3) disc & high cad.~100 rpm, x 4' return rec....T.E.2.2...???

Tuesday Sep 5 #

6 AM

Road running tempo 55:26 [4] *** 10.92 km (5:05 / km) +236m 4:35 / km
ahr:150 max:171 slept:4.5 weight:75kg shoes: NB 590

T.E.4.6...XT910...
3 PM

Swimming 30:27 [3] ** 1.78 km (3.5 kph)

Mourtia beach...

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