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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zafiris

In the 7 days ending Mar 28:

activity # timemileskm+m
  ZWIFT6 4:35:05 105.93(2:36) 170.48(1:37) 984
  MTB1 1:29:14 14.18(6:18) 22.82(3:55) 606
  Brick run 2 1:04:15 8.48(7:35) 13.65(4:42) 31
  Road running2 47:16 5.37(8:48) 8.64(5:28) 74
  Swimming1 31:20 1.12(2.1/h) 1.8(3.5/h)
  Swimming cords1 15:00
  Total12 8:42:10 135.08 217.4 1695
averages - sleep:7.6 weight:76kg

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MoTuWeThFrSaSu

Sunday Mar 28 #

8 AM

ZWIFT long (Garmin 1000 - Favero ) 1:14:31 [3] *** 51.71 km (1:26 / km) +162m 1:25 / km
ahr:148 max:166 slept:7.0 weight:76kg shoes: TACX FLOW

Avg watts 242
10 AM

Brick run (GARMIN 935) 33:05 [3] ** 7.15 km (4:38 / km) +10m 4:36 / km
ahr:152 max:160 shoes: Novablast TRI

T.E. 3.5

Saturday Mar 27 #

9 AM

Swimming (920XT) 31:20 [3] 1.8 km (3.4 kph)
slept:8.0 weight:76kg shoes: ZONE 3 ASPIRE No2

10 AM

ZWIFT warm up/down (Garmin 1000 - Favero ) 7:14 [2] * 3.83 km (1:53 / km) +43m 1:47 / km
ahr:123 max:135 shoes: TACX FLOW

Avg watts 171
11 AM

ZWIFT (Garmin 1000 - Favero ) 10:57 [2] ** 6.86 km (1:36 / km) +25m 1:34 / km
ahr:142 max:154 shoes: TACX FLOW

Avg watts 228

ZWIFT (Garmin 1000 - Favero ) 1:00:18 [4] *** 31.68 km (1:54 / km) +503m 1:46 / km
ahr:158 max:170 shoes: TACX FLOW

Avg watts 240

Friday Mar 26 #

8 AM

ZWIFT race (Garmin 1000 - Favero ) 56:42 [5] ***** 36.64 km (1:33 / km) +112m 1:31 / km
ahr:166 max:175 slept:7.0 weight:76kg shoes: TACX FLOW

Avg watts 257
9 AM

Brick run (GARMIN 935) 31:10 [3] *** 6.5 km (4:48 / km) +21m 4:43 / km
ahr:153 max:164 shoes: ASICS NOVABLAST

T.E. 3.5

Thursday Mar 25 #

9 AM

MTB (Garmin 1000) 1:29:14 [3] ** 22.82 km (3:55 / km) +606m 3:27 / km
ahr:138 max:167 slept:8.0 weight:76kg shoes: SCOTT SCALE 29

Wednesday Mar 24 #

8 AM

ZWIFT tempo (Garmin 1000 - Favero ) 50:13 [4] **** 32.0 km (1:34 / km) +49m 1:33 / km
ahr:164 max:175 slept:7.0 weight:76kg shoes: TACX FLOW

Avg watts 252

Tuesday Mar 23 #

9 AM

Road running warm up/down (GARMIN 935) 11:48 [1] * 2.06 km (5:44 / km) +22m 5:26 / km
ahr:138 max:149 slept:8.0 weight:76kg shoes: NIKE ZOOM Gravity

Road running intervals (GARMIN 935) 29:29 [4] **** 5.58 km (5:17 / km) +32m 5:08 / km
ahr:156 max:174 shoes: NIKE ZOOM Gravity

10@ 500m@ 1' stop stretching T.E. 3.5
10 AM

Road running warm up/down (GARMIN 935) 5:59 [1] * 1.0 km (5:59 / km) +20m 5:26 / km
ahr:141 max:152 shoes: NIKE ZOOM Gravity

T.E. 1.5

Monday Mar 22 #

11 AM

Swimming cords 15:00 [2]
slept:8.0 weight:76kg

ZWIFT 15:10 [2] 7.76 km (1:57 / km) +90m 1:51 / km
shoes: TACX FLOW

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