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Training Log Archive: zafiris

In the 7 days ending Mar 10:

activity # timemileskm+m
  Cycling2 2:47:43 44.68(16.0/h) 71.91(25.7/h) 769
  Indoor Cycling2 1:51:01 13.98 22.5
  MTB1 1:46:12 18.33(10.4/h) 29.5(16.7/h) 630
  Road running2 38:37 4.67(8:17) 7.51(5:09) 8
  Swimming2 33:18 1.27(2.3/h) 2.05(3.7/h)
  Mixed running1 30:43 3.16(9:44) 5.08(6:03) 185
  Total10 8:07:34 86.09 138.55 1592
averages - sleep:6.5 weight:76.3kg

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MoTuWeThFrSaSu

Sunday Mar 10 #

7 AM

MTB 1:46:12 [3] *** 29.5 km (16.7 kph) +630m
ahr:134 max:162 slept:7.0 weight:76kg shoes: Scott Scale 950

9 AM

Road running intervals 13:00 [3] *** 2.5 km (5:12 / km) +8m 5:07 / km
ahr:156 max:169 shoes: THE NORTH FACE

T. E. 3.0....10x100m x100rec.

Saturday Mar 9 #

2 PM

Cycling (Polar V650) 1:58:05 [3] *** 45.23 km (23.0 kph) +735m
ahr:132 max:168 slept:7.0 weight:76kg shoes: Bottecchia Doppia Corsa

4 PM

Mixed running (Brick trail running) 30:43 [3] *** 5.08 km (6:03 / km) +185m 5:07 / km
ahr:148 max:167 shoes: THE NORTH FACE

T.E.3.6

Friday Mar 8 #

5 PM

Indoor Cycling tempo 45:17 [3] *** 22.5 km (29.8 kph)
ahr:136 max:153 slept:6.0 weight:76.5kg shoes: TACX FLOW

20' εως 147BPM ,T. E. 3.3
6 PM

Road running tempo (Brick running ) 25:37 [3] *** 5.01 km (5:07 / km)
ahr:152 max:162 shoes: THE NORTH FACE

5km, avg pace 5:00.... T. E. 3.4

Wednesday Mar 6 #

4 PM

Cycling warm up/down 16:38 [4] ** 8.24 km (29.7 kph) +7m
ahr:139 max:156 slept:6.0 weight:77kg shoes: Joule aerotic

Τ. Ε. 2.6

Cycling tempo 33:00 [4] *** 18.44 km (33.5 kph) +27m
ahr:158 max:167 shoes: Joule aerotic

Τ. Ε. 4.2

Tuesday Mar 5 #

6 PM

Indoor Cycling hills 1:05:44 [3] ***
ahr:138 max:163 slept:6.5 weight:76kg shoes: TACX FLOW

4%,6%,8%,10%,10%,8%,6%,4% c 3' rec. Race pace, +5' (232 watt avg)
T. E. 3.5

Monday Mar 4 #

3 PM

Swimming 31:34 [3] ** 1.94 km (3.7 kph)
ahr:139 max:144 slept:6.5 weight:76kg shoes: ZONE 3 ASPIRE No2

T. E. 3.2
4 PM

Swimming 1:44 [3] 0.11 km (3.8 kph)
ahr:131 max:141 shoes: ZONE 3 ASPIRE No2

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