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Training Log Archive: zafiris

In the 7 days ending May 23:

activity # timemileskm+m
  Cycling2 3:23:29 62.24(3:16) 100.16(2:02) 1414
  ZWIFT3 2:13:07 37.84(3:31) 60.9(2:11) 630
  Brick run 4 1:54:10 14.91(7:39) 24.0(4:45) 61
  Swimming2 1:05:27 2.63(2.4/h) 4.22(3.9/h)
  Strength 1 20:00
  Swimming cords1 15:00
  Total12 9:11:13 117.62 189.29 2105
averages - sleep:6.9 weight:75.2kg

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MoTuWeThFrSaSu

Sunday May 23 #

9 AM

Cycling tempo (Garmin 1000 - Favero ) 1:33:39 [4] *** 50.0 km (1:52 / km) +592m 1:46 / km
ahr:149 max:167 slept:7.0 weight:75kg shoes: Joule aerotic

Avg watts 220
11 AM

Brick run tempo (GARMIN 935) 21:37 [3] *** 5.0 km (4:19 / km) +9m 4:17 / km
ahr:158 max:167 shoes: ASICS EVO

T.E.3.3

Saturday May 22 #

9 AM

ZWIFT tempo (Garmin 1000 - Favero ) 40:15 [4] *** 16.56 km (2:26 / km) +250m 2:16 / km
ahr:152 max:172 slept:8.0 weight:75kg shoes: TACX FLOW

Avg watts 236
10 AM

Brick run long (GARMIN 935) 50:00 [3] ** 10.0 km (5:00 / km) +36m 4:55 / km
ahr:145 max:160 shoes: Novablast TRI

T.E. 3.5

Friday May 21 #

8 AM

ZWIFT intervals (Garmin 1000 - Favero ) 57:25 [3] *** 24.34 km (2:22 / km) +324m 2:13 / km
ahr:147 max:169 slept:6.0 weight:75kg shoes: TACX FLOW

Avg watts 226
9 AM

Brick run tempo (GARMIN 935) 22:22 [3] **** 5.0 km (4:28 / km) +9m 4:26 / km
ahr:155 max:163 shoes: ASICS NOVABLAST

T.E. 3.3

Thursday May 20 #

9 AM

Swimming (920XT) 33:00 [3] 2.09 km (3.8 kph)
slept:7.0 weight:75.5kg shoes: Zone3 ASPIRE No3

Fins on
10 AM

Strength 20:00 [2]

Wednesday May 19 #

9 AM

Cycling hills (Garmin 1000 - Favero ) 1:49:50 [4] *** 50.16 km (2:11 / km) +822m 2:01 / km
ahr:145 max:173 slept:7.0 weight:75.5kg shoes: Bottecchia Doppia Corsa

10 x 1000m @ 5.2% x return rec.
Avg watts 200

Tuesday May 18 #

8 AM

Swimming intervals (920XT) 32:27 [4] **** 2.13 km (3.9 kph)
ahr:153 max:169 slept:6.5 weight:75.5kg shoes: Zone3 ASPIRE No3

WU , 13x 100m @ 30" stop
T.E. 4.0
9 AM

Brick run intervals (GARMIN 935) 20:11 [3] **** 4.0 km (5:03 / km) +7m 5:00 / km
ahr:158 max:173 shoes: NIKE ZOOM Gravity

7 x 500m @ 1' stop
T.E. 3.2

Monday May 17 #

8 AM

Swimming cords (920XT) 15:00 [2]
slept:7.0 weight:75kg

ZWIFT (Garmin 1000 - Favero ) 35:27 [3] ** 20.0 km (1:46 / km) +56m 1:45 / km
ahr:132 max:162 shoes: TACX FLOW

Avg watts 187

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