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Training Log Archive: zafiris

In the 7 days ending Feb 18:

activity # timemileskm+m
  MTB2 3:33:48 34.77(9.8/h) 55.96(15.7/h) 1409
  Cycling1 3:05:54 41.09(13.3/h) 66.13(21.3/h) 1402
  Swimming4 2:01:48 4.43(2.2/h) 7.14(3.5/h)
  Road running4 1:57:13 14.76(7:56) 23.76(4:56) 185
  Total11 10:38:43 95.06(6:43) 152.99(4:11) 2996
averages - sleep:7.5 weight:75.8kg

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MoTuWeThFrSaSu

Sunday Feb 18 #

7 AM

Cycling long 3:05:54 [3] *** 66.13 km (21.3 kph) +1402m
ahr:128 max:165 slept:7.0 weight:75.5kg shoes: SPECIALIZED Venge

T.E.3.6....
5 PM

Swimming 25:23 [3] ** 1.5 km (3.5 kph)
shoes: ADVANCE Zone 3

Mourtia....735XT....

Saturday Feb 17 #

7 AM

MTB hills 2:07:00 [3] *** 27.84 km (13.2 kph) +955m
ahr:137 max:172 slept:7.0 weight:75kg shoes: Scott Scale 950

4x8'on hill~8%(143-153) ~60 rpm + 25" sprint x5' return rec. T.E.3.4

Friday Feb 16 #

3 PM

Road running tempo 42:50 [4] **** 10.01 km (4:17 / km) +97m 4:05 / km
ahr:164 max:172 slept:7.0 weight:75.5kg shoes: Puma Ignite

4x30"-30"....10km(z3+)... T.E.4.2 735XT....
4 PM

Road running warm up/down 10:35 [1] * 1.51 km (7:01 / km) +10m 6:47 / km
ahr:128 max:151 shoes: Puma Ignite

T.E.1.5

Thursday Feb 15 #

9 AM

Swimming 34:27 [3] 2.0 km (3.5 kph)
slept:9.0 weight:75.3kg shoes: ADVANCE Zone 3

Gangou ..... 735XT

Wednesday Feb 14 #

8 AM

Swimming 31:07 [3] ** 1.79 km (3.5 kph)
slept:6.5 weight:76.5kg shoes: ADVANCE Zone 3

Mourtia.... 920XT
3 PM

MTB intervals 1:26:48 [3] *** 28.12 km (19.4 kph) +454m
ahr:139 max:171 shoes: Scott Scale 950

4x5'(z3+-4) high cad.~100rpm x5'rec. T.E.3.3

Tuesday Feb 13 #

6 AM

Road running intervals 53:16 [4] **** 11.14 km (4:47 / km) +48m 4:41 / km
ahr:149 max:176 slept:8.0 weight:76.5kg shoes: ALTRA escalande

6x 3'(~800m) z3-4 x 3' rec. T.E.3.8 735XT
7 AM

Road running warm up/down 10:32 [2] * 1.1 km (9:35 / km) +30m 8:26 / km
ahr:132 max:146 shoes: ALTRA escalande

735XT. T.E.1.6

Monday Feb 12 #

9 AM

Swimming 30:51 [3] 1.85 km (3.6 kph)
slept:8.0 weight:76kg shoes: ADVANCE Zone 3

Mourtia.... 920XT....

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