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Training Log Archive: zafiris

In the 7 days ending Jan 28:

activity # timemileskm+m
  Road running3 2:22:33 17.48(8:09) 28.13(5:04) 190
  Off road-Trail running1 2:01:32 11.19(10:52) 18.01(6:45) 736
  Trekking1 1:25:35 3.6(23:47) 5.79(14:47) 553
  Cycling1 1:18:55 16.53(12.6/h) 26.6(20.2/h) 513
  Swimming3 56:35 2.05(2.2/h) 3.3(3.5/h)
  MTB1 53:26 7.11(8.0/h) 11.45(12.9/h) 439
  Total10 8:58:36 57.96(9:18) 93.28(5:46) 2431
averages - sleep:7 weight:191.3kg

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MoTuWeThFrSaSu

Sunday Jan 28 #

10 AM

Trekking 1:25:35 [1] 5.79 km (14:47 / km) +553m 10:00 / km

Κοπή πίτας ΕΟΠΣΣ.....

Saturday Jan 27 #

6 AM

Off road-Trail running long 2:01:32 [3] ** 18.01 km (6:45 / km) +736m 5:36 / km
ahr:141 max:167 slept:6.0 weight:76.5kg shoes: DYNAFIT FELINE

T.E.3.0.... 735XT...

Friday Jan 26 #

8 AM

Swimming 15:32 [3] ** 0.95 km (3.7 kph)
slept:7.0 weight:76.5kg shoes: ADVANCE Zone 3

3 PM

MTB hills 53:26 [3] *** 11.45 km (12.9 kph) +439m
ahr:138 max:168 shoes: Scott Scale 950

Spark 29....T.E.3.3....920XT....4x5'(150-160) on hill 8-10% low cad~60rpm+20"(z4) high cad.~90rpm X 4' return rec.

Thursday Jan 25 #

6 AM

Road running intervals 1:00:55 [3] *** 12.24 km (4:59 / km) +83m 4:49 / km
ahr:147 max:172 slept:7.5 weight:76.5kg shoes: Puma Ignite

Warm up, 4x30"-30", 4x1km(z3)x1km(z2)....T.E.3.7.... 735XT....
8 AM

Swimming 15:19 [3] 0.85 km (3.3 kph)
shoes: ADVANCE Zone 3

Wednesday Jan 24 #

6 AM

Cycling intervals (Interval on hills) 1:18:55 [3] *** 26.6 km (20.2 kph) +513m
ahr:127 max:163 slept:6.0 weight:765kg shoes: SPECIALIZED Venge

4 x4''(z3+ ~160 BPM) high cad.~100rpm x4' return rec. T.E.2.8.... 920XT....

Tuesday Jan 23 #

6 AM

Road running intervals 1:15:14 [4] *** 15.14 km (4:58 / km) +63m 4:52 / km
ahr:149 max:179 slept:7.5 weight:76.5kg shoes: ALTRA escalande

Warm up 20', 4x30"-30", 12 X 400m(165-175)~1'30" X 1'30" rec. ,3' cool down,15' (z3 152-157).... T.E.3.6.... 735XT....
7 AM

Road running warm up/down 6:24 [1] * 0.75 km (8:32 / km) +44m 6:36 / km
ahr:135 max:146 shoes: ALTRA escalande

T.E.1.6

Monday Jan 22 #

3 PM

Swimming 25:44 [3] 1.5 km (3.5 kph)
slept:8.0 weight:76.5kg shoes: ADVANCE Zone 3

735ΧΤ.....

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