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Training Log Archive: zafiris

In the 7 days ending Mar 15:

activity # timemileskm+m
  Cycling2 4:07:34 71.04(17.2/h) 114.32(27.7/h) 1322
  Indoor Cycling2 2:13:02 45.05(20.3/h) 72.5(32.7/h)
  Swimming3 1:25:19 1248.1(877.7/h) 2008.63(1412.6/h)
  Road running2 1:03:02 5.93(10:37) 9.55(6:36) 65
  Walking1 53:48 3.6(14:57) 5.79(9:18) 133
  Indoor running 2 49:58 4.46(11:12) 7.18(6:58)
  Total12 10:32:43 1378.18(28) 2217.97(17) 1520
averages - sleep:6.5 weight:76.8kg

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MoTuWeThFrSaSu

Sunday Mar 15 #

8 AM

Cycling (Garmin 1000) 2:06:39 [3] *** 61.0 km (28.9 kph) +651m
ahr:141 max:167 slept:7.5 weight:76.5kg shoes: Bottecchia Doppia Corsa

7 PM

Road running (735XT) 29:02 [2] ** 4.47 km (6:30 / km) +44m 6:11 / km
ahr:125 max:137 shoes: NIKE ZOOM Gravity

Saturday Mar 14 #

8 AM

Cycling long (Garmin 1000) 2:00:55 [3] *** 53.32 km (26.5 kph) +671m
ahr:136 max:169 slept:7.0 weight:77kg shoes: Bottecchia Doppia Corsa

6 PM

Walking (735XT) 53:48 [2] * 5.79 km (9:18 / km) +133m 8:20 / km
ahr:114 max:143

T.E. 2.7

Friday Mar 13 #

5 PM

Swimming (735XT) 21:41 [3] 1.37 km (3.8 kph)
slept:6.0 weight:76.5kg shoes: ZONE 3 ASPIRE No2

6 PM

Road running (735XT) 34:00 [2] * 5.08 km (6:42 / km) +21m 6:33 / km
ahr:115 max:127 shoes: THE NORTH FACE

Τ.Ε. 2.3

Thursday Mar 12 #

7 PM

Indoor Cycling intervals (Garmin 1000) 1:03:02 [4] **** 30.5 km (29.0 kph)
ahr:143 max:169 slept:6.0 weight:77kg shoes: TACX FLOW

20 x 90"(100 round ) x 275w(80 cadence) x 60" cool down...

Wednesday Mar 11 #

4 PM

Swimming (735XT) 30:31 [3] 2005.0 km (3942.1 kph)
slept:6.0 weight:77kg shoes: ZONE 3 ASPIRE No2

18' with flippers on ,12' off....
6 PM

Indoor running (735XT) 25:01 [2] ** 3.5 km (7:09 / km)
ahr:126 max:144

T.E. 3.1

Tuesday Mar 10 #

6 PM

Indoor Cycling tempo (Garmin 1000) 1:10:00 [3] *** 42.0 km (36.0 kph)
ahr:138 max:149 slept:6.0 weight:77kg shoes: TACX FLOW

60' x 250w.

Monday Mar 9 #

3 PM

Swimming (735XT) 33:07 [3] ** 2.26 km (4.1 kph)
slept:7.0 weight:76.5kg shoes: ZONE 3 ASPIRE No2

Χεράκια + πέδιλα...
7 PM

Indoor running hills (920XT) 24:57 [3] ** 3.68 km (6:47 / km)
ahr:138 max:152 shoes: NIKE ZOOM Gravity

5% κλίση για 15' με 9kmh.... T.E.3.0

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