Training Log Archive: zafirisSOLOBARS

In the 7 days ending Oct 18, 2020:

1:29

0:00

9 AM

Indoor Cycling tempo (920XT) 56:19 [4] *** 28.5 km (30.4 kph)
ahr:141 max:168 slept:7.0 weight:74kg

10' warm up, 5' x 235w, 5' x 253w, 10x 1' @9% x 1' rec. , 4' x200w, 5' x 242w. T.E. 4.0

9 AM

Swimming long (920XT) 1:29:13 [3] **** 5.19 km (3.5 kph)
ahr:149 max:159 slept:7.0 weight:74kg shoes: ZONE 3 ASPIRE No2

10x500m x 60" stop. T.E. 4.6

8 PM

Indoor Cycling tempo (920XT) 31:41 [3] **** 17.0 km (32.2 kph)
ahr:133 max:163 slept:7.0 weight:74kg

10 warm up, 4' x 253w, 4' x276w, 4x 60"(317w,317w,330w,420w) x 60" 160w. T.E. 3.1

10 AM

Road running long (920XT) 1:18:02 [3] ** 15.0 km (5:12 / km) +79m 5:04 / km
ahr:142 max:155 slept:8.0 weight:73.5kg shoes: ASICS EVO

T.E.3.3

5 PM

Cycling tempo (920XT) 1:13:52 [5] **** 40.73 km (33.1 kph) +363m
ahr:151 max:170 slept:7.0 weight:73.5kg shoes: Joule aerotic

5 PM

Swimming intervals (920XT) 32:58 [3] **** 2.12 km (3.9 kph)
slept:7.0 weight:73.5kg shoes: ZONE 3 ASPIRE No2

4 x 500m x 60" stop(7'21" , 7'00" , 7'09" 7'08")

6 PM

Brick run intervals (920XT) 37:52 [4] *** 7.8 km (4:51 / km) +3m 4:51 / km
ahr:151 max:167 shoes: NIKE ZOOM Gravity

7 x 1000m(4'46"-4'32"-4'20"-4'15"-4'17-4'13"-4'20") x 130m rec.....T.E. 3.6

5 PM

Swimming (920XT) 24:27 [3] 1.5 km (3.7 kph)
slept:7.0 weight:74kg shoes: ZONE 3 ASPIRE No2

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