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Training Log Archive: zafiris

In the 7 days ending Nov 19:

activity # timemileskm+m
  Swimming4 1:34:17 3.76(2.4/h) 6.04(3.8/h)
  Cycling1 1:02:09 15.46(14.9/h) 24.88(24.0/h) 490
  MTB1 58:37 10.59(10.8/h) 17.04(17.4/h) 330
  Mixed running1 53:55 6.24(8:39) 10.04(5:22) 181
  Off road-Trail running1 50:19 5.71(8:49) 9.19(5:29) 246
  Total8 5:19:17 41.75(7:39) 67.19(4:45) 1247
averages - sleep:7.2 weight:75kg

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MoTuWeThFrSaSu

Sunday Nov 19 #

9 AM

Swimming 25:31 [3] ** 1.5 km (3.5 kph)
slept:7.5 weight:75kg shoes: ADVANCE Zone 3

Mourtia beach....
10 AM

Off road-Trail running tempo (Brick trail running) 50:19 [3] 9.19 km (5:29 / km) +246m 4:50 / km
ahr:153 max:176 shoes: FELLRAISER

T.E.3.6...20' tempo....

Friday Nov 17 #

3 PM

Swimming 23:32 [3] *** 1.52 km (3.9 kph)
slept:8.0 weight:75kg shoes: ADVANCE Zone 3

Gangou beach...SE.....~~~

Thursday Nov 16 #

Swimming 20:14 [3] ** 1.44 km (4.3 kph)
shoes: ADVANCE Zone 3

Gangou beach.....~~....No wind....
6 AM

MTB 58:37 [3] ** 17.04 km (17.4 kph) +330m
ahr:128 max:167 slept:4.5 weight:75kg shoes: Scott Scale 950

T.E.2.7

Wednesday Nov 15 #

3 PM

Cycling hills 1:02:09 [3] *** 24.88 km (24.0 kph) +490m
ahr:139 max:173 slept:8.0 weight:75kg shoes: SPECIALIZED Venge

Tempo on hills...T.E.3.7...XT910

Tuesday Nov 14 #

3 PM

Swimming 25:00 [3] ** 1.58 km (3.8 kph)
slept:8.0 weight:75kg shoes: ADVANCE Zone 3

Gangou beach....

Monday Nov 13 #

6 AM

Mixed running 53:55 [3] *** 10.04 km (5:22 / km) +181m 4:56 / km
ahr:147 max:172 slept:7.0 weight:75kg shoes: S-LAB Sense 3 Ultra

Τ.Ε.3.4

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