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Training Log Archive: zafiris

In the 7 days ending Oct 4:

activity # timemileskm+m
  Cycling2 3:06:36 55.53(3:22) 89.36(2:05) 1004
  Brick run 4 1:39:24 13.37(7:26) 21.52(4:37) 37
  Swimming4 1:34:51 3.87(2.4/h) 6.22(3.9/h)
  Total8 6:20:51 72.76(5:14) 117.1(3:15) 1041
averages - sleep:7.3 weight:74kg

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MoTuWeThFrSaSu

Sunday Oct 4 #

9 AM

Cycling race (Garmin 1000) 1:05:52 [5] ***** 40.0 km (1:39 / km) +90m 1:38 / km
ahr:164 max:170 slept:7.0 weight:74kg shoes: Joule aerotic

10 AM

Brick run tempo (920XT) 22:24 [3] *** 5.01 km (4:28 / km) +5m 4:27 / km
ahr:161 max:170 shoes: ASICS EVO

T.E. 3.5

Saturday Oct 3 #

8 AM

Swimming race (920XT) 21:51 [5] **** 1.5 km (4.1 kph)
ahr:159 max:168 slept:7.0 weight:73.8kg shoes: Zone3 ASPIRE No3

T.E. 3.7
9 AM

Brick run tempo (920XT) 21:23 [4] **** 5.01 km (4:16 / km) +5m 4:15 / km
ahr:172 max:177 shoes: ASICS EVO

T.E. 4.4

Thursday Oct 1 #

5 PM

Swimming intervals (920XT) 16:07 [3] **** 1.11 km (4.1 kph)
ahr:145 max:159 slept:7.0 weight:74kg shoes: Zone3 Skinknee

10x 50m x 30" stop. T.E. 2.9

Brick run intervals (920XT) 32:07 [3] **** 6.5 km (4:56 / km) +3m 4:56 / km
ahr:152 max:166 shoes: ALTRA TORIN 3.5

10 x500m (~1'58"-2'03") x 60" rec. T.E. 3.5

Wednesday Sep 30 #

11 AM

Cycling hills (Garmin 1000) 2:00:44 [3] **** 49.36 km (2:27 / km) +914m 2:14 / km
ahr:139 max:165 slept:7.5 weight:74kg shoes: Bottecchia Doppia Corsa

10 x 1000m on hills 5% return rec.

Tuesday Sep 29 #

11 AM

Swimming intervals (920XT) 32:27 [3] **** 2.06 km (3.8 kph)
ahr:159 max:169 slept:8.0 weight:74kg shoes: ZONE 3 ASPIRE No2

4 x 500m x 60" stop...T.E. 4.5

Brick run (920XT) 23:30 [3] *** 5.0 km (4:42 / km) +24m 4:35 / km
ahr:157 max:164 shoes: NIKE ZOOM Gravity

T.E. 3.5

Monday Sep 28 #

5 PM

Swimming (920XT) 24:26 [2] ** 1.55 km (3.8 kph)
slept:7.0 weight:74kg shoes: Zone3 Skinknee

Fins on....

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