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Training Log Archive: zafiris

In the 7 days ending Aug 11:

activity # timemileskm+m
  Indoor Cycling3 2:35:00 8.08 13.0
  Road running3 1:58:12 16.03(7:22) 25.8(4:35) 111
  Swimming3 1:46:21 4.09(2.3/h) 6.58(3.7/h)
  Cycling1 1:05:52 21.94(20.0/h) 35.31(32.2/h) 117
  Total10 7:25:25 50.14 80.69 228
averages - sleep:6.5 weight:76kg

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MoTuWeThFrSaSu

Sunday Aug 11 #

12 PM

Swimming 28:29 [3] *** 1.72 km (3.6 kph)
slept:7.0 weight:76kg shoes: Bottecchia Doppia Corsa

7 PM

Cycling 1:05:52 [3] *** 35.31 km (32.2 kph) +117m
ahr:144 max:164

Saturday Aug 10 #

7 PM

Road running race 42:00 [5] **** 9.58 km (4:23 / km) +43m 4:17 / km
ahr:162 max:170 slept:7.0 weight:76kg shoes: NB 590

Race pace T.E. 5.0

Friday Aug 9 #

6 PM

Swimming (735XT) 45:13 [3] *** 2.82 km (3.7 kph)
ahr:141 max:150 slept:6.0 weight:76kg

Χεράκια & πέδιλα.... Τ.Ε. 3.8
8 PM

Indoor Cycling tempo (735XT) 20:00 [3] ****
ahr:150 max:154 shoes: TACX FLOW

10' 269 watts (150 avg bpm)

Thursday Aug 8 #

6 PM

Road running tempo (735XT) 46:12 [5] **** 10.0 km (4:37 / km) +60m 4:29 / km
ahr:159 max:172 slept:5.5 weight:76kg shoes: ALTRA TORIN 3.5

10km ( 2km 30"-5'00 , 2km 29"-4'50", 2km 26"-4'20", 2km 27"-4'28" , 2km 28"- 4'40")
T.E.5.0

Wednesday Aug 7 #

6 PM

Indoor Cycling tempo (Garmin 500) 1:30:00 [3] *** 13.0 km (8.7 kph)
ahr:132 max:150 slept:6.0 weight:76kg shoes: TACX FLOW

3 x30' ,252 watts
1st 52-3 (142)
2nd 52-2(143)
3rd 52-1 (145)

Tuesday Aug 6 #

6 PM

Swimming (735XT) 32:39 [3] 2.04 km (3.7 kph)
slept:6.0 weight:76kg

Monday Aug 5 #

6 PM

Indoor Cycling tempo 45:00 [4] ***
ahr:140 max:152 slept:8.0 weight:76kg shoes: TACX FLOW

30' with ,10' 232 watt,10' 252 watt, 10' 242 watt. T.E.3.7
7 PM

Road running intervals 30:00 [3] *** 6.22 km (4:49 / km) +8m 4:48 / km
ahr:153 max:166

20 x200m (25,5) 50" x 40" rec.T.E. 3.6

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