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Training Log Archive: zafiris

In the 7 days ending Mar 31:

activity # timemileskm+m
  Indoor Cycling5 3:43:13 70.84(19.0/h) 114.0(30.6/h)
  Road running4 1:39:00 13.4(7:23) 21.56(4:36) 40
  Off road-Trail running1 1:00:26 6.21(9:44) 10.0(6:03) 386
  Swimming2 54:59 2.07(2.3/h) 3.33(3.6/h)
  Total11 7:17:38 92.52(4:44) 148.89(2:56) 426
averages - sleep:7.3 weight:75.5kg

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MoTuWeThFrSaSu

Sunday Mar 31 #

1 PM

Indoor Cycling tempo 50:04 [4] **** 28.0 km (33.6 kph)
ahr:153 max:164 slept:8.0 weight:75.5kg shoes: TACX FLOW

35' 153, 241watt.... T. E. 3.8
2 PM

Road running (Brick running ) 27:44 [3] *** 6.01 km (4:37 / km) +6m 4:35 / km
ahr:156 max:164 shoes: ALTRA TORIN 3.5

27' 4'40"...T. E. 3.8

Saturday Mar 30 #

9 AM

Indoor Cycling 41:38 [3] ** 24.0 km (34.6 kph)
ahr:138 max:147 slept:8.0 weight:75.5kg shoes: TACX FLOW

Τ. Ε. 3.0
11 AM

Road running tempo (Brick running ) 25:01 [4] *** 5.67 km (4:25 / km) +23m 4:19 / km
ahr:160 max:167 shoes: ALTRA TORIN 3.5

T. E. 3.8...25' 4'25"

Friday Mar 29 #

3 PM

Swimming 30:00 [3] ** 1.82 km (3.6 kph)
slept:7.0 weight:75.4kg shoes: ZONE 3 ASPIRE No2

Thursday Mar 28 #

6 PM

Off road-Trail running 1:00:26 [4] *** 10.0 km (6:03 / km) +386m 5:04 / km
ahr:148 max:169 slept:6.5 weight:75.3kg shoes: THE NORTH FACE

T. E. 4.5

Indoor Cycling tempo 35:00 [3] *** 16.5 km (28.3 kph)
ahr:141 max:158 shoes: TACX FLOW

15'-warm up 169watt, 15'-211watt, 5' cool down.... T. E. 3.7

Wednesday Mar 27 #

5 PM

Indoor Cycling tempo 1:01:11 [4] *** 29.0 km (28.4 kph)
ahr:142 max:165 slept:7.0 weight:75.5kg shoes: TACX FLOW

5' 228 watt
5' 207 watt
5' 160 watt x3.... T. E. 3.8
6 PM

Road running intervals (Brick running ) 25:23 [4] *** 5.18 km (4:54 / km) +5m 4:53 / km
ahr:155 max:170 shoes: THE NORTH FACE

20x100m(24")(74steps) x25" rec. T. E. 3.7

Monday Mar 25 #

9 AM

Indoor Cycling tempo 35:20 [4] **** 16.5 km (28.0 kph)
ahr:146 max:166 slept:7.5 weight:76kg shoes: TACX FLOW

11χιλ. Τέμπο... T. E. 3.7
10 AM

Road running tempo (Brick running ) 20:52 [4] *** 4.7 km (4:26 / km) +6m 4:25 / km
ahr:159 max:165 shoes: THE NORTH FACE

T. E. 3.6
5 PM

Swimming 24:59 [3] **** 1.51 km (3.6 kph)
ahr:146 max:152 shoes: ASPIRE Zone3

T. E. 3.2

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