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Training Log Archive: zafiris

In the 7 days ending Feb 16:

activity # timemileskm+m
  Indoor Cycling4 3:30:03 62.2(17.8/h) 100.1(28.6/h)
  Swimming4 1:41:10 3.94(2.3/h) 6.34(3.8/h)
  Road running1 31:24 3.11(10:06) 5.0(6:17) 12
  Mixed running1 23:55 1.91(12:32) 3.07(7:47) 137
  Total10 6:06:32 71.15(5:09) 114.51(3:12) 149
averages - sleep:30.8 weight:77kg

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MoTuWeThFrSaSu

Sunday Feb 16 #

1 PM

Swimming (920XT) 25:31 [3] 1.51 km (3.6 kph)
slept:8.0 weight:77kg shoes: ZONE 3 ASPIRE No2

Saturday Feb 15 #

8 AM

Swimming (920XT) 25:22 [3] 1.58 km (3.7 kph)
slept:7.0 weight:77kg shoes: ZONE 3 ASPIRE No2

Πέδιλα...
7 PM

Indoor Cycling long (Garmin 1000) 1:10:00 [3] *** 32.0 km (27.4 kph)
ahr:147 max:168 shoes: TACX FLOW

15' warm up, 5'x190w,5'x211w,5'x232w x 3 + 10' x 120w(90rpm)

Thursday Feb 13 #

4 PM

Indoor Cycling (Garmin 1000) 30:00 [3] *** 14.1 km (28.2 kph)
ahr:134 max:146 slept:6.5 weight:77kg shoes: TACX FLOW

15' x 211w
6 PM

Indoor Cycling (Garmin 1000) 30:03 [3] *** 14.0 km (28.0 kph)
ahr:134 slept:145.0 shoes: TACX FLOW

15' x 211w

Wednesday Feb 12 #

4 PM

Swimming (920XT) 21:41 [3] 1.34 km (3.7 kph)
slept:6.5 weight:77kg shoes: ZONE 3 ASPIRE No2

5 PM

Road running (920XT) 31:24 [1] * 5.0 km (6:17 / km) +12m 6:12 / km
ahr:131 max:149

20x 100m (36"-96steps-6'00") x 25"-30" rec. T.E.3.0

Tuesday Feb 11 #

3 PM

Indoor Cycling tempo (Garmin 1000) 1:20:00 [3] *** 40.0 km (30.0 kph)
ahr:147 max:164 slept:6.0 weight:77kg shoes: TACX FLOW

10' warm up, 50' x 215w, 5' cool down, 5'x 240w @ 1st, 10' cool down...

Monday Feb 10 #

3 PM

Swimming (920XT) 28:36 [3] 1.92 km (4.0 kph)
slept:6.0 weight:77kg shoes: ZONE 3 ASPIRE No2

Με πεδιλα και 6χ1' χ30"στοπ(χωρις)
5 PM

Mixed running (920XT) 23:55 [2] ** 3.07 km (7:47 / km) +137m 6:22 / km
ahr:133 max:153 shoes: ALTRA TORIN 3.5

T.E.2.4

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