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Training Log Archive: zafiris

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Cycling1 1:22:21 19.36(14.1/h) 31.15(22.7/h) 394
  Swimming3 1:21:18 3.0(2.2/h) 4.82(3.6/h)
  Road running3 1:09:37 8.48(8:12) 13.65(5:06) 108
  MTB1 1:01:23 10.02(9.8/h) 16.12(15.8/h) 373
  Circuit1 55:36
  Mixed running1 36:06 4.36(8:17) 7.01(5:09) 85
  Total10 6:26:21 45.2 72.75 960
averages - sleep:7.4 weight:75.5kg

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MoTuWeThFrSaSu

Saturday Dec 9, 2017 #

7 AM

Cycling 1:22:21 [3] ** 31.15 km (22.7 kph) +394m
ahr:125 max:168 slept:7.0 weight:75.5kg shoes: SPECIALIZED Venge

Τ.Ε.2.8
9 AM

Road running (Brick running) 20:12 [3] *** 4.0 km (5:03 / km) +30m 4:52 / km
ahr:146 max:162 shoes: S-LAB Sense 3 Ultra

T.E.3.0

Friday Dec 8, 2017 #

7 AM

Mixed running intervals 36:06 [3] 7.01 km (5:09 / km) +85m 4:51 / km
ahr:146 max:177 slept:6.0 weight:75.5kg shoes: S-LAB Sense 3 Ultra

4x60"(z3-4)X 60" rec. T.E.3.5 hypoxic...735XT...
3 PM

Swimming 21:01 [3] 1.26 km (3.6 kph)
shoes: ADVANCE Zone 3

~~.....735ΧΤ...

Thursday Dec 7, 2017 #

6 AM

MTB 1:01:23 [3] ** 16.12 km (15.8 kph) +373m
ahr:126 max:169 slept:7.0 weight:75.5kg shoes: Scott Scale 950

Τ.Ε.2.8....920ΧΤ....

Wednesday Dec 6, 2017 #

3 PM

Swimming 30:14 [3] 1.86 km (3.7 kph)
slept:7.5 weight:75.5kg shoes: ADVANCE Zone 3

~~.....Gangou beach....735XT...

Tuesday Dec 5, 2017 #

6 AM

Road running tempo 41:02 [4] *** 8.58 km (4:47 / km) +46m 4:39 / km
ahr:148 max:166 slept:8.0 weight:75.5kg shoes: Puma Ignite

Warm up,4x5'(z3) tempo x3' rec. T.E.3.6....735XT
7 AM

Road running warm up/down 8:23 [2] 1.07 km (7:50 / km) +32m 6:49 / km
ahr:129 max:142 shoes: Puma Ignite

T.E.1.6...735XT

Monday Dec 4, 2017 #

3 PM

Swimming 30:03 [3] 1.7 km (3.4 kph)
slept:9.0 weight:75.5kg shoes: ADVANCE Zone 3

~~.... Gangou beach...735XT....
4 PM

Circuit 55:36 [3]
ahr:137 max:157

735XT......T.E.3.2

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