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Training Log Archive: zafiris

In the 7 days ending Sep 29:

activity # timemileskm+m
  Cycling2 2:03:07 36.82(17.9/h) 59.26(28.9/h) 525
  Indoor Cycling3 1:47:04 28.89 46.5
  Road running3 1:42:58 13.17(7:49) 21.2(4:51) 134
  Swimming4 1:20:22 3.42(2.6/h) 5.5(4.1/h)
  Total12 6:53:31 82.31 132.46 659
averages - sleep:6.6 weight:75.9kg

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Sunday Sep 29 #

6 PM

Indoor Cycling tempo 40:01 [4] **** 23.5 km (35.2 kph)
ahr:150 max:167 slept:8.0 weight:75.8kg shoes: TACX FLOW

30' x 257 watts.... T.E.4.7
7 PM

Road running tempo (Brick run) 22:06 [3] *** 5.0 km (4:25 / km) +5m 4:24 / km
ahr:160 max:160 shoes: NB 590

T.E.3.5

Saturday Sep 28 #

4 PM

Swimming tempo (735XT) 22:21 [4] **** 1.5 km (4.0 kph)
slept:6.0 weight:76kg shoes: ZONE 3 ASPIRE No2

Race pace
5 PM

Swimming (735XT) 5:03 [3] 0.31 km (3.7 kph)
shoes: ZONE 3 ASPIRE No2

Friday Sep 27 #

5 PM

Cycling (Garmin 1000) 1:22:58 [3] *** 38.93 km (28.2 kph) +383m
ahr:132 max:161 slept:6.5 weight:76kg shoes: Bottecchia Doppia Corsa

25χ10" explosive

Thursday Sep 26 #

5 PM

Cycling tempo (Garmin 1000) 40:09 [3] *** 20.33 km (30.4 kph) +142m
ahr:133 max:159 slept:7.0 weight:75.7kg shoes: Bottecchia Doppia Corsa

Half ironman pace...
6 PM

Road running tempo (Brick run) 22:25 [3] *** 5.0 km (4:29 / km) +16m 4:25 / km
ahr:153 max:160 shoes: ALTRA TORIN 3.5

Half ironman pace... T.E.3.3

Wednesday Sep 25 #

4 PM

Swimming tempo (735XT) 22:51 [3] *** 1.51 km (4.0 kph)
slept:6.0 weight:75.6kg shoes: ZONE 3 ASPIRE No2

5 PM

Indoor Cycling tempo (Garmin 500) 25:01 [3] ****
ahr:144 max:165 shoes: TACX FLOW

10' warm up, 5' 280 watts 2nd gear,5' 280 watts 1st gear(avg bpm 159) .

Tuesday Sep 24 #

5 PM

Road running (735XT) 58:27 [3] *** 11.2 km (5:13 / km) +113m 4:58 / km
ahr:146 max:160 slept:6.0 weight:76kg shoes: ALTRA TORIN 3.5

T.E. 4.0

Monday Sep 23 #

5 PM

Swimming tempo (735XT) 30:07 [3] *** 2.17 km (4.3 kph)
slept:7.0 weight:76kg shoes: ZONE 3 ASPIRE No2

Fins on.....
6 PM

Indoor Cycling tempo (Garmin 1000) 42:02 [4] *** 23.0 km (32.8 kph)
ahr:146 max:157 shoes: TACX FLOW

10' warm up, 30' every 5'
5th gear
4th gear
3nd gear
2nd gear
1st gear
5' last minute economic gear 4-5, all avg watts 243....

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