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Training Log Archive: zafiris

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Cycling3 4:28:32 68.18(15.2/h) 109.73(24.5/h) 1697
  Swimming4 1:42:56 3.8(2.2/h) 6.12(3.6/h)
  MTB2 1:33:21 15.94(10.2/h) 25.65(16.5/h) 533
  Off road-Trail running2 35:16 9.81(3:36) 15.79(2:14) 319
  Total11 8:20:05 97.74(5:07) 157.29(3:11) 2549
averages - sleep:6.4 weight:74.9kg

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

7 AM

MTB 21:24 [1] * 5.08 km (14.2 kph) +88m
ahr:109 max:135 slept:7.0 weight:75kg shoes: Scott Scale 950

Πτώση....!!!!Τ.Ε.1,7

Saturday Sep 16, 2017 #

6 AM

Cycling hills 1:44:51 [3] **** 40.02 km (22.9 kph) +882m
ahr:131 max:175 slept:6.5 weight:75kg shoes: SPECIALIZED Venge

3x 12'(3+) low cad.~70rpm seated + 1' standing (z4) high cad. on hill 4-6% x 8' return rec. T.E.3.2

Friday Sep 15, 2017 #

6 AM

Cycling 1:18:13 [2] ** 32.04 km (24.6 kph) +400m
ahr:117 max:151 slept:6.0 weight:75kg shoes: SPECIALIZED Venge

Recovery....T.E.1.8
3 PM

Swimming 27:05 [3] *** 1.52 km (3.4 kph)

Waves and wind 3+......Mourtia beach....

Thursday Sep 14, 2017 #

5 PM

Swimming 20:32 [3] *** 1.27 km (3.7 kph)
slept:6.0 weight:75kg

Mourtia beach....
6 PM

Off road-Trail running tempo (Brick trail running) 30:03 [3] *** 6.0 km (5:01 / km) +136m 4:30 / km
shoes: FELLRAISER

Heart rate monitor din't connected.....

Wednesday Sep 13, 2017 #

6 AM

Cycling intervals 1:25:28 [4] *** 37.67 km (26.4 kph) +415m
ahr:134 max:167 slept:6.5 weight:75kg shoes: Isaac Sonic

2x 9'(z3+) disc,high cad. ~100 rpm x7'rec. ,1x 15'(z3+).....T.E.4.0..XT910

Tuesday Sep 12, 2017 #

6 AM

MTB 1:11:57 [3] ** 20.57 km (17.2 kph) +445m
ahr:129 max:171 slept:6.5 weight:75kg shoes: Scott Scale 950

T.E.2.6
5 PM

Swimming 25:13 [3] *** 1.51 km (3.6 kph)

Mourtia beach... 6x1' hypoxic x30" rec.

Monday Sep 11, 2017 #

6 AM

Off road-Trail running 5:13 [3] ** 9.79 km (32 / km) +183m 29 / km
ahr:139 max:164 slept:6.5 weight:74.5kg shoes: Akyra - La Sportiva

T.E.3.5...XT910
3 PM

Swimming 30:06 [3] *** 1.82 km (3.6 kph)

10 x30" fast x15" rec. , 4 x2'(z3) x 30" rec.....XT910..Mourtia beach...

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