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Training Log Archive: zafiris

In the 7 days ending Jan 21:

activity # timemileskm+m
  Road running4 2:51:03 20.57(8:19) 33.1(5:10) 497
  Off road-Trail running1 2:02:01 13.44(9:05) 21.63(5:38) 457
  Swimming3 1:28:25 3.22(2.2/h) 5.18(3.5/h)
  MTB1 1:14:10 9.76(7.9/h) 15.7(12.7/h) 582
  Cycling1 1:09:11 18.32(15.9/h) 29.48(25.6/h) 439
  Total10 8:44:50 65.3(8:02) 105.09(5:00) 1975
averages - sleep:7.7 weight:76.5kg

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Sunday Jan 21 #

9 AM

Swimming 38:25 [3] ** 2.2 km (3.4 kph)
slept:9.0 weight:76.5kg shoes: ADVANCE Zone 3

Kokkari beach.... 920XT....
5 PM

Road running 59:01 [3] *** 11.02 km (5:21 / km) +226m 4:51 / km
ahr:147 max:165 shoes: S-LAB Sense 3 Ultra

Τ.Ε.3.6...... 920ΧΤ....

Saturday Jan 20 #

3 PM

Off road-Trail running long 2:02:01 [3] *** 21.63 km (5:38 / km) +457m 5:06 / km
ahr:145 max:169 slept:10.0 weight:76.5kg shoes: Akyra - La Sportiva

T.E.3.5..... 735XT.....

Friday Jan 19 #

6 AM

MTB hills 1:14:10 [3] *** 15.7 km (12.7 kph) +582m
ahr:132 max:163 slept:6.0 weight:76.5kg

5x5'on hill 8-10%(143-153) low cad. +20"(z4) hhigh cad. T.E.3.6.... Spark 29..,.
3 PM

Swimming 25:00 [3] 1.59 km (3.8 kph)
shoes: ASPIRE Zone3

10x30" fast X 15"slow....920XT.... Mourtia....

Thursday Jan 18 #

6 AM

Road running tempo 55:00 [3] *** 10.31 km (5:20 / km) +177m 4:55 / km
ahr:148 max:166 slept:7.0 weight:76.5kg shoes: Puma Ignite

Warm up 15',4x30"-30",35'(z2)~4:50"
3 PM

Swimming 25:00 [3] 1.39 km (3.3 kph)
shoes: ADVANCE Zone 3

Mourtia....735XT....❄️

Wednesday Jan 17 #

3 PM

Cycling intervals 1:09:11 [4] *** 29.48 km (25.6 kph) +439m
ahr:143 max:172 slept:7.0 weight:76.5kg shoes: SPECIALIZED Venge

6x3'(z3) small disc, high cad~100 RPM x3' rec. T.E.3.7..... 920XT....

Tuesday Jan 16 #

6 AM

Road running 55:44 [3] *** 11.04 km (5:03 / km) +56m 4:55 / km
ahr:149 max:179 slept:7.0 weight:76.5kg shoes: NB 590

Warm up 15', 4x30"-30",8x400m(165-175) x90" cool down, 5' rec.,8'(z2+ 158).....T.E.3.7....735XT....
7 AM

Road running warm up/down 1:18 [1] * 0.73 km (1:47 / km) +38m 1:25 / km
ahr:131 max:146 shoes: NB 590

T.E.1.5....735XT...

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