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Training Log Archive: zafiris

In the 7 days ending Mar 3:

activity # timemileskm+m
  Indoor Cycling4 3:40:06 30.45 49.0
  Cycling2 2:32:59 35.78(14.0/h) 57.59(22.6/h) 650
  Road running2 2:15:33 18.22(7:26) 29.33(4:37) 288
  Swimming2 1:00:32 2.37(2.3/h) 3.81(3.8/h)
  Total10 9:29:10 86.82 139.73 938
averages - sleep:6.4 weight:76.1kg

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MoTuWeThFrSaSu

Sunday Mar 3 #

9 AM

Road running race 1:35:33 [5] ***** 21.0 km (4:33 / km) +250m 4:18 / km
ahr:167 max:175 slept:6.0 weight:76kg shoes: ALTRA TORIN 3.5

Τ. Ε. 5.0

Saturday Mar 2 #

7 AM

Cycling 1:52:59 [3] ** 41.49 km (22.0 kph) +500m
slept:6.5 weight:76kg shoes: Bottecchia Doppia Corsa

Friday Mar 1 #

3 PM

Swimming 30:11 [3] *** 1.84 km (3.7 kph)
ahr:145 max:152 slept:6.5 weight:75.9kg shoes: ASPIRE Zone3

T. E. 3.3
5 PM

Cycling (Polar V650 ) 40:00 [3] ** 16.1 km (24.1 kph) +150m
ahr:134 max:154 shoes: Bottecchia Doppia Corsa

6 PM

Indoor Cycling 1:00:00 [3] ** 27.0 km (27.0 kph)
ahr:134 max:143 shoes: TACX FLOW

T. E. 2.8

Thursday Feb 28 #

6 PM

Indoor Cycling 50:00 [2] ** 22.0 km (26.4 kph)
ahr:128 max:138 slept:7.0 weight:76kg shoes: TACX FLOW

T. E. 2.5

Wednesday Feb 27 #

3 PM

Indoor Cycling hills 50:01 [3] **
ahr:130 max:142 slept:6.0 weight:76kg shoes: TACX FLOW

15' Ζ
0
2
4
6
8
10
0
0% εως 140 bpm
16' 120watt 90rpm
T.E.2.8
4 PM

Road running intervals (Brick running ) 40:00 [4] *** 8.33 km (4:48 / km) +38m 4:42 / km
ahr:155 max:169 shoes: ALTRA TORIN 3.5

5x1000m ~4'20"-4'25" x 2'30" rec.
T.E.4.5

Tuesday Feb 26 #

3 PM

Swimming 30:21 [3] *** 1.97 km (3.9 kph)
ahr:149 max:156 slept:6.5 weight:76.5kg shoes: ZONE 3 ASPIRE No2

T.E.3.6
6 PM

Indoor Cycling 1:00:05 [4] ***
ahr:145 max:162 shoes: TACX FLOW

1' 262 watt
1' 249 watt
1' 222 watt
1' 200 watt
1' 175 watt x 8
T.E.4.1

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