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Training Log Archive: zafiris

In the 7 days ending Jul 28:

activity # timemileskm+m
  Road running5 3:10:24 22.97(8:17) 36.97(5:09) 368
  Cycling2 2:46:03 45.16(16.3/h) 72.68(26.3/h) 685
  Swimming3 1:16:14 2.77(2.2/h) 4.46(3.5/h)
  Indoor Cycling1 30:00 9.94(19.9/h) 16.0(32.0/h)
  Total10 7:42:41 80.85(5:43) 130.11(3:33) 1053
averages - sleep:6.2 weight:76kg

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MoTuWeThFrSaSu

Sunday Jul 28 #

7 PM

Swimming 26:25 [3] 1.5 km (3.4 kph)
slept:7.0 weight:76kg

Saturday Jul 27 #

7 AM

Road running (735XT) 18:29 [2] ** 3.22 km (5:44 / km) +39m 5:25 / km
ahr:130 max:151 slept:7.0 weight:76kg shoes: NB 590

T.E. 2.9

Swimming (735XT) 24:45 [3] *** 1.52 km (3.7 kph)
ahr:151 max:161

T.E. 4.0
8 AM

Road running tempo (735XT) 28:31 [3] *** 6.01 km (4:45 / km) +33m 4:37 / km
ahr:152 max:164 shoes: NB 590

T.E. 4.4

Friday Jul 26 #

6 PM

Cycling 1:44:12 [3] *** 42.0 km (24.2 kph) +576m
ahr:136 max:167 slept:6.0 weight:76kg shoes: Bottecchia Doppia Corsa

Thursday Jul 25 #

7 PM

Road running intervals (735XT) 53:01 [4] *** 10.13 km (5:14 / km) +85m 5:01 / km
ahr:145 max:162 slept:5.5 weight:76kg shoes: THE NORTH FACE

100m. 25 ,100m 27, 100m 29, 100m. walking x 20....T.E.4.6

Wednesday Jul 24 #

6 PM

Swimming 25:04 [3] *** 1.43 km (3.4 kph)
slept:6.0 weight:76kg

7 PM

Indoor Cycling 30:00 [3] 16.0 km (32.0 kph)
ahr:131 max:142 shoes: TACX FLOW

15' warm up, 5'x 262watts, 5'x 242 watts, 5'x 222 watts... T.E.2.9

Tuesday Jul 23 #

6 PM

Road running tempo 1:12:00 [4] *** 13.59 km (5:18 / km) +200m 4:56 / km
ahr:145 max:163 slept:6.0 weight:76kg shoes: ALTRA TORIN 3.5

Tempo T.E.3.9

Monday Jul 22 #

6 PM

Cycling intervals 1:01:51 [4] **** 30.68 km (29.8 kph) +109m
ahr:146 max:169 slept:6.0 weight:76kg shoes: Bottecchia Doppia Corsa

26x500m(~45" x ~45" rec.)
7 PM

Road running (Brick run) 18:23 [3] *** 4.02 km (4:34 / km) +11m 4:31 / km
ahr:155 max:159 shoes: NB 590

T.E.3.1

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