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Training Log Archive: zafiris

In the 7 days ending Feb 4:

activity # timemileskm+m
  Off road-Trail running2 3:00:41 18.44(9:48) 29.67(6:05) 936
  MTB2 2:52:59 26.68(9.3/h) 42.94(14.9/h) 1160
  Swimming4 1:44:37 3.78(2.2/h) 6.09(3.5/h)
  Cycling1 1:40:57 25.86(15.4/h) 41.61(24.7/h) 498
  Road running1 1:00:25 7.54(8:01) 12.14(4:59) 48
  Total10 10:19:39 82.3(7:32) 132.45(4:41) 2642
averages - sleep:7.2 weight:75.9kg

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MoTuWeThFrSaSu

Sunday Feb 4 #

8 AM

Off road-Trail running long 2:00:40 [3] *** 18.57 km (6:30 / km) +791m 5:21 / km
ahr:141 max:170 slept:7.0 weight:75.5kg shoes: Akyra - La Sportiva

T.E.3.1. 735XT...
4 PM

Swimming 25:39 [3] ** 1.45 km (3.4 kph)
shoes: ADVANCE Zone 3

735 XT.... Kokkari beach....

Saturday Feb 3 #

7 AM

MTB 1:06:25 [3] ** 19.75 km (17.8 kph) +428m
ahr:131 max:167 slept:7.0 weight:75.5kg shoes: Scott Scale 950

T.E.3.2 920XT....

Friday Feb 2 #

6 AM

Road running tempo 1:00:25 [4] *** 12.14 km (4:59 / km) +48m 4:53 / km
ahr:147 max:166 slept:6.0 weight:75.5kg shoes: ALTRA escalande

50'(z2)... T.E.4.0. 735XT....
3 PM

Swimming 23:27 [3] 1.31 km (3.4 kph)
shoes: ADVANCE Zone 3

Thursday Feb 1 #

5 AM

MTB hills 1:46:34 [3] *** 23.19 km (13.1 kph) +732m
ahr:132 max:171 slept:7.0 weight:76kg shoes: Scott Scale 950

4x5'on hill 8-10%(155 BPM) low cad.~60rpm + 20" (z4) high cad. x 3' rec. T.E.3.1....920XT.

Wednesday Jan 31 #

6 AM

Off road-Trail running intervals 1:00:01 [3] *** 11.1 km (5:24 / km) +145m 5:05 / km
ahr:147 max:177 slept:7.0 weight:76kg shoes: S-LAB Sense 3 Ultra

Warm up,4x30"-30", 6x400m.~1'30-1'40"(z3-4) x1'30" rec. , 4'cool down, 10'(160 BPM) ,5' cool down... T.E.3.6 735 XT.....
4 PM

Swimming 35:01 [3] 2.08 km (3.6 kph)
shoes: ADVANCE Zone 3

735XT......

Tuesday Jan 30 #

6 AM

Cycling 1:40:57 [3] ** 41.61 km (24.7 kph) +498m
ahr:129 max:166 slept:7.5 weight:76.5kg shoes: SPECIALIZED Venge

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

Monday Jan 29 #

3 PM

Swimming 20:30 [3] 1.25 km (3.7 kph)
slept:9.0 weight:76.5kg shoes: ADVANCE Zone 3

735ΧΤ.....

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