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Training Log Archive: zafiris

In the 7 days ending Oct 11:

activity # timemileskm+m
  Cycling3 4:29:54 83.21(3:15) 133.91(2:01) 1241
  MTB1 1:16:34 13.2(10.3/h) 21.24(16.6/h) 508
  Brick run 2 1:15:56 9.63(7:53) 15.5(4:54) 41
  Swimming3 1:07:51 2.63(2.3/h) 4.24(3.7/h)
  Total8 8:10:15 108.67(4:31) 174.89(2:48) 1790
averages - sleep:7.1 weight:74kg

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MoTuWeThFrSaSu

Sunday Oct 11 #

9 AM

Swimming (920XT) 16:32 [2] ** 1.01 km (3.7 kph)
ahr:141 max:147 slept:8.0 weight:74kg shoes: ZONE 3 ASPIRE No2

T.E. 2.7

Brick run long (920XT) 59:45 [3] ** 12.0 km (4:59 / km) +35m 4:54 / km
ahr:145 max:158 shoes: NIKE ZOOM Gravity

T.E. 3.6

Saturday Oct 10 #

7 AM

Cycling tempo (920XT) 1:45:41 [5] *** 53.4 km (1:59 / km) +529m 1:53 / km
ahr:147 max:169 slept:6.0 weight:74kg shoes: Joule aerotic

20km 32'32"... T.E. 5.0

Friday Oct 9 #

5 PM

Cycling hills (920XT) 1:32:25 [4] *** 40.06 km (2:18 / km) +629m 2:08 / km
ahr:137 max:169 slept:7.0 weight:74kg shoes: Bottecchia Doppia Corsa

10 x1000m (~3'15") T.E. 3.8

Thursday Oct 8 #

5 PM

Swimming race (920XT) 28:54 [5] 1.93 km (4.0 kph)
slept:8.0 weight:74kg shoes: ZONE 3 ASPIRE No2

400m 5'41" , 750m 10'53" ,1500m 22'37" ,1900m 28'43"...

Wednesday Oct 7 #

5 PM

Cycling intervals (920XT) 1:11:48 [4] **** 40.45 km (1:47 / km) +83m 1:45 / km
ahr:146 max:164 slept:7.0 weight:74kg shoes: Joule aerotic

15 x 1000m (40km-1'30") T.E. 4.2
6 PM

Brick run intervals (920XT) 16:11 [3] *** 3.5 km (4:37 / km) +6m 4:35 / km
ahr:151 max:162 shoes: NIKE ZOOM Gravity

10x 250m x 30"rec. T.E. 2.9

Tuesday Oct 6 #

5 PM

MTB (920XT) 1:16:34 [3] ** 21.24 km (16.6 kph) +508m
ahr:131 max:160 slept:7.0 weight:74kg shoes: SCOTT SCALE 29

T.E. 3.4

Monday Oct 5 #

5 PM

Swimming (920XT) 22:25 [1] 1.3 km (3.5 kph)
slept:7.0 weight:74kg shoes: Zone3 Skinknee

Fins on....active recovery...

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