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Training Log Archive: zafiris

In the 7 days ending Feb 11:

activity # timemileskm+m
  Road running4 1:44:22 13.6(7:40) 21.89(4:46) 182
  Cycling1 1:41:36 26.32(15.5/h) 42.35(25.0/h) 447
  MTB1 1:16:10 10.25(8.1/h) 16.49(13.0/h) 631
  Swimming2 51:20 1.92(2.2/h) 3.09(3.6/h)
  Total8 5:33:28 52.08(6:24) 83.82(3:59) 1260
averages - sleep:6.6 weight:76kg

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MoTuWeThFrSaSu

Friday Feb 9 #

7 AM

Road running tempo 42:12 [4] *** 10.03 km (4:12 / km) +85m 4:02 / km
ahr:158 max:170 slept:6.5 weight:76.5kg shoes: ALTRA escalande

10km (z3).... T.E.3.7. 735XT
8 AM

Road running warm up/down 7:00 [2] * 0.9 km (7:47 / km) +25m 6:50 / km
ahr:133 max:143 shoes: ALTRA escalande

T.E.1.5. 735XT...
3 PM

Swimming 26:10 [4] 1.64 km (3.8 kph)
shoes: ADVANCE Zone 3

735ΧΤ......

Thursday Feb 8 #

6 AM

MTB hills 1:16:10 [3] *** 16.49 km (13.0 kph) +631m
ahr:133 max:168 slept:7.0 weight:75.4kg shoes: Scott Scale 950

4x5'(z3 , 143-153) on hill ~10% ,60 RPM +20" z4 high cad. x 4' return rec. T.E.3.2. 920XT

Wednesday Feb 7 #

6 AM

Road running intervals 48:01 [4] *** 9.89 km (4:51 / km) +47m 4:45 / km
ahr:149 max:178 slept:6.0 weight:75.5kg shoes: NB 590

5x800m(z4) 3' X 3' rec. T.E.3.5 ... 735XT
7 AM

Road running warm up/down 7:09 [1] 1.07 km (6:41 / km) +25m 5:59 / km
ahr:138 max:150 shoes: NB 590

Col down.... T.E.1.8 ... 735XT....
3 PM

Swimming 25:10 [3] 1.45 km (3.5 kph)
shoes: ADVANCE Zone 3

910XT..... Kokkari beach...

Tuesday Feb 6 #

6 AM

Cycling intervals 1:41:36 [3] *** 42.35 km (25.0 kph) +447m
ahr:135 max:169 slept:7.0 weight:76.5kg shoes: SPECIALIZED Venge

Τ.Ε.3.2. 5x5'(z4)~100 RPM x5' rec. 920XT....

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