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Training Log Archive: zafiris

In the 7 days ending Jun 23:

activity # timemileskm+m
  Cycling3 5:12:52 86.13(16.5/h) 138.61(26.6/h) 1603
  Road running2 1:23:16 7.68 12.36 124
  Swimming3 1:16:16 2.88(2.3/h) 4.64(3.7/h)
  Indoor Cycling1 20:00 7.46(22.4/h) 12.0(36.0/h)
  Sea run1 16:42 0.62(26:53) 1.0(16:42)
  Total9 8:29:06 104.77 168.61 1727
averages - sleep:6.7 weight:76kg

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MoTuWeThFrSaSu

Sunday Jun 23 #

7 AM

Cycling 1:46:34 [3] *** 50.23 km (28.3 kph) +453m
ahr:134 max:167 slept:7.0 weight:76kg shoes: Bottecchia Doppia Corsa

Saturday Jun 22 #

8 AM

Swimming warm up/down 8:44 [1] * 0.5 km (3.4 kph)
ahr:141 max:151 slept:7.0 weight:76kg shoes: ZONE 3 ASPIRE No2

T.E. 2.1

Swimming race 24:10 [3] *** 1.51 km (3.7 kph)
ahr:157 max:163 shoes: ZONE 3 ASPIRE No2

T.E. 3.7
9 AM

Sea run 16:42 [3] *** 1.0 km (16:42 / km)
ahr:150 max:166

T.E. 3.0

Thursday Jun 20 #

5 PM

Swimming warm up/down 4:19 [2] * 0.26 km (3.6 kph)
ahr:86 max:120 slept:6.0 weight:76kg

Swimming race 17:50 [4] *** 1.1 km (3.7 kph)
ahr:152 max:160

T.E. 3.1
6 PM

Road running race 21:30 [4] **** +40m
ahr:160 max:168 shoes: ALTRA escalande

T.E. 3.7

Road running warm up/down 12:13 [2] * 2.35 km (5:12 / km) +8m 5:07 / km
ahr:140 max:152 shoes: ALTRA escalande

T.E.2.3

Indoor Cycling tempo 20:00 [3] **** 12.0 km (36.0 kph)
ahr:144 max:158 shoes: TACX FLOW

10' x 267 watts. T.E.3.1

Wednesday Jun 19 #

5 PM

Cycling hills 2:05:43 [3] ** 46.36 km (22.1 kph) +907m
ahr:127 max:164 slept:6.0 weight:76kg shoes: Bottecchia Doppia Corsa

Hills on recovery pace....

Tuesday Jun 18 #

5 PM

Swimming 21:13 [3] *** 1.27 km (3.6 kph)
ahr:145 max:152 slept:7.0 weight:76kg

T.E.3.1
6 PM

Road running intervals 49:33 [4] **** 10.01 km (4:57 / km) +76m 4:46 / km
ahr:151 max:169 shoes: ALTRA TORIN 3.5

4x100m(23") x ~35" rec. +400m (25")~1'40" x 1'20" rec. X 6....T.E.4.3

Monday Jun 17 #

7 AM

Cycling 1:20:35 [3] ** 42.02 km (31.3 kph) +243m
ahr:132 max:168 slept:7.0 weight:76kg shoes: Joule aerotic

T.E. 3.3

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