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Training Log Archive: zafiris

In the 7 days ending May 20:

activity # timemileskm+m
  Cycling4 5:59:31 97.21(16.2/h) 156.44(26.1/h) 2043
  Road running5 3:24:38 25.95(7:53) 41.77(4:54) 444
  Swimming4 1:53:49 3.54(1.9/h) 5.7(3.0/h)
  Total13 11:17:58 126.7(5:21) 203.91(3:19) 2487
averages - sleep:8.6 weight:74.4kg

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MoTuWeThFrSaSu

Sunday May 20 #

12 PM

Swimming 35:19 [3] 2.01 km (3.4 kph)
slept:8.0 weight:74kg shoes: ASPIRE Zone3

Lemonakia- Kokkari.... 735XT
6 PM

Cycling 1:22:10 [3] ** 31.44 km (23.0 kph) +550m
ahr:129 max:161 shoes: SPECIALIZED Venge

T.E.2.8
7 PM

Road running (Brick run) 40:41 [3] *** 8.27 km (4:55 / km) +151m 4:30 / km
ahr:146 max:159 shoes: NOOSA

T.E.3.1

Saturday May 19 #

6 AM

Cycling 1:36:49 [3] ** 40.65 km (25.2 kph) +509m
ahr:119 max:155 slept:7.0 weight:74kg shoes: Canyon Speedmax8

T.E.2.1
8 AM

Road running (Brick run) 45:06 [3] ** 9.21 km (4:54 / km) +36m 4:48 / km
ahr:142 max:153 shoes: NOOSA

T.E.2.9

Friday May 18 #

3 PM

Swimming 30:37 [3] 0.76 km (1.5 kph)
weight:74kg

Gangou...920XT....
5 PM

Cycling 1:19:48 [2] ** 36.1 km (27.1 kph) +473m
ahr:126 max:162 shoes: Canyon Speedmax8

T.E.2.4

Thursday May 17 #

6 PM

Road running intervals 1:04:57 [4] 13.0 km (5:00 / km) +155m 4:43 / km
ahr:149 max:175 slept:6.5 weight:74kg shoes: NB 590

6x90"(z3)(166-170) x90" rec. T.E.4.0. 735XT
7 PM

Swimming 24:29 [3] 1.51 km (3.7 kph)
shoes: ASPIRE Zone3

Asterias beach.....

Wednesday May 16 #

3 PM

Cycling intervals (TT) 1:40:44 [3] *** 48.25 km (28.7 kph) +511m
ahr:136 max:164 slept:6.5 weight:74.5kg

2x8'(z3)x4'rec. T.E. 3.1
6 PM

Road running intervals 47:26 [4] **** 10.54 km (4:30 / km) +55m 4:23 / km
ahr:155 max:174 slept:8.0 weight:75kg shoes: NOOSA

3x2km(z3) x4'rec. T.E.4.4
7 PM

Road running warm up/down 6:28 [2] * 0.75 km (8:37 / km) +47m 6:34 / km
ahr:142 max:147 shoes: NOOSA

T.E.2.0

Monday May 14 #

3 PM

Swimming 23:24 [3] ** 1.41 km (3.6 kph)
slept:7.0 weight:75kg shoes: Advance zone3 No2

Gangou beach....735XT

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