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Training Log Archive: zafiris

In the 7 days ending Sep 22:

activity # timemileskm+m
  Cycling1 1:22:05 21.13(15.4/h) 34.0(24.9/h) 551
  Road running2 1:15:29 9.2(8:12) 14.8(5:06) 69
  Off road-Trail running1 1:13:00 8.16(8:57) 13.13(5:34) 350
  Indoor Cycling2 51:18 17.58(20.6/h) 28.3(33.1/h)
  Swimming2 47:17 1.85(2.3/h) 2.97(3.8/h)
  Total8 5:29:09 57.91(5:41) 93.2(3:32) 970
averages - sleep:6.2 weight:75.8kg

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MoTuWeThFrSaSu

Sunday Sep 22 #

9 AM

Off road-Trail running tempo 1:13:00 [4] *** 13.13 km (5:34 / km) +350m 4:54 / km
ahr:145 max:165 slept:7.0 weight:76kg shoes: THE NORTH FACE

Τ.Ε. 4.0

Thursday Sep 19 #

4 PM

Swimming (735XT) 21:25 [3] *** 1.26 km (3.5 kph)
ahr:141 max:150 slept:6.0 weight:76kg

T.E.3.0
5 PM

Road running intervals (Brick running ) 26:35 [3] *** 5.38 km (4:56 / km) +36m 4:47 / km
ahr:150 max:165 shoes: NB 590

20x100m(25") x 35" rec. T.E. 3.3
7 PM

Indoor Cycling (Garmin 1000) 20:44 [3] *** 12.0 km (34.7 kph)
ahr:142 max:157 shoes: TACX FLOW

5' x 275 watts

Wednesday Sep 18 #

5 AM

Cycling (Garmin 1000) 1:22:05 [3] *** 34.0 km (24.9 kph) +551m
ahr:134 max:160 slept:6.0 weight:76kg shoes: Bottecchia Doppia Corsa

Garmin 1000

Tuesday Sep 17 #

6 PM

Road running intervals (735XT) 48:54 [4] *** 9.42 km (5:11 / km) +33m 5:06 / km
ahr:148 max:164 slept:6.0 weight:75.5kg shoes: ALTRA TORIN 3.5

4x100m(22.5"- 67) + 400m(1'30") x 5
T.E.4.3

Monday Sep 16 #

5 PM

Swimming (735XT) 25:52 [3] 1.71 km (4.0 kph)
slept:6.0 weight:75.5kg

Fins on
6 PM

Indoor Cycling tempo (Garmin 500) 30:34 [3] *** 16.3 km (32.0 kph)
ahr:137 max:161 shoes: TACX FLOW

10' warm ,4' 232w, 3' 245w, 2' 258w, 1' 275w ,cool down....

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