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Training Log Archive: zafiris

In the 7 days ending Dec 1:

activity # timemileskm+m
  Swimming3 1:23:10 3.48(2.5/h) 5.6(4.0/h)
  Cycling1 1:17:14 17.07(13.3/h) 27.47(21.3/h) 484
  Indoor Cycling1 1:00:00 22.37(22.4/h) 36.0(36.0/h)
  Walking1 36:54 2.24(16:30) 3.6(10:15) 233
  Total6 4:17:18 45.15(5:42) 72.67(3:32) 717
averages - sleep:7 weight:76.2kg

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MoTuWeThFrSaSu

Sunday Dec 1 #

9 AM

Swimming (735XT) 26:13 [3] 1.7 km (3.9 kph)
slept:8.0 weight:76kg shoes: Zone3 ASPIRE No3

Saturday Nov 30 #

8 AM

Swimming tempo (920XT) 31:15 [4] *** 2.15 km (4.1 kph)
ahr:149 max:158 slept:7.0 weight:77kg shoes: Zone3 ASPIRE No3

Πέδιλα...Τ.Ε.4.2

Wednesday Nov 27 #

3 PM

Cycling hills (Garmin 1000) 1:17:14 [3] *** 27.47 km (21.3 kph) +484m
ahr:130 max:164 slept:6.5 weight:76kg shoes: Bottecchia Doppia Corsa

8 x 1000m on hill 5%(disc) x return rec. + 5km on Olympic pace.

Tuesday Nov 26 #

3 PM

Swimming (920XT) 25:42 [3] ** 1.76 km (4.1 kph)
slept:6.5 weight:76kg shoes: Zone3 ASPIRE No3

Πέδιλα...
5 PM

Walking hills (920XT) 36:54 [3] *** 3.6 km (10:15 / km) +233m 7:45 / km
ahr:133 max:164

Τ.Ε. 3.0 Σακίδιο...

Monday Nov 25 #

5 PM

Indoor Cycling tempo (Garmin 1000) 1:00:00 [4] *** 36.0 km (36.0 kph)
ahr:153 max:170 slept:7.0 weight:76kg shoes: TACX FLOW

15' x 250 watts (Olympic pace), 15' x 240 watts (Half ironman pace), 15' x 230 watts (Ironman pace).

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