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Training Log Archive: zafiris

In the 7 days ending Jul 21:

activity # timemileskm+m
  Swimming4 1:57:33 4.4(2.2/h) 7.08(3.6/h)
  Road running2 1:21:33 10.28(7:56) 16.55(4:56) 190
  Indoor Cycling2 1:20:03 18.89 30.4
  Mixed running1 1:11:24 5.86(12:11) 9.43(7:34) 430
  Total9 5:50:33 39.43 63.46 620
averages - sleep:6.5 weight:76kg

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MoTuWeThFrSaSu

Saturday Jul 20 #

3 PM

Swimming 30:02 [3] 1.7 km (3.4 kph)
slept:9.0 weight:76kg

Φούρνοι...

Friday Jul 19 #

12 PM

Swimming 21:40 [3] 1.27 km (3.5 kph)
slept:6.0 weight:76kg

Φούρνοι...
7 PM

Mixed running 1:11:24 [3] *** 9.43 km (7:34 / km) +430m 6:10 / km
ahr:145 max:169 shoes: THE NORTH FACE

Φούρνοι...T.E.3.5

Thursday Jul 18 #

6 PM

Swimming 30:22 [3] *** 1.77 km (3.5 kph)
slept:6.0 weight:76kg

3x300m x1' rec....

Wednesday Jul 17 #

6 PM

Road running intervals 1:03:01 [4] *** 12.55 km (5:01 / km) +184m 4:41 / km
ahr:151 max:168 slept:6.0 weight:76kg shoes: ALTRA TORIN 3.5

400m full
800m half
400m Olympic
200m sprint
100m super sprint
100m walking x 4
T.E.3.8

Tuesday Jul 16 #

6 PM

Swimming intervals 35:29 [3] 2.34 km (4.0 kph)
slept:6.0 weight:76kg

20x50m
7 PM

Indoor Cycling tempo 20:03 [3] ****
ahr:136 max:156 shoes: TACX FLOW

5' x 272 watts ...T.E.2.7

Monday Jul 15 #

Indoor Cycling tempo 1:00:00 [4] *** 30.4 km (30.4 kph)
ahr:139 max:150 slept:6.0 weight:76kg shoes: TACX FLOW

T.E.3.7
8 PM

Road running tempo 18:32 [3] *** 4.0 km (4:38 / km) +6m 4:36 / km
ahr:151 max:157 shoes: NB 590

T.E. 2.9

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