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Training Log Archive: zafiris

In the 7 days ending Oct 31:

activity # timemileskm+m
  ZWIFT4 2:30:28 47.13(3:12) 75.85(1:59) 401
  Cycling2 2:08:11 34.55(3:43) 55.61(2:18) 802
  Road running3 1:53:37 13.17(8:37) 21.2(5:22) 290
  Swimming3 49:44 1.89(2.3/h) 3.04(3.7/h)
  Total11 7:22:00 96.75(4:34) 155.7(2:50) 1493
averages - sleep:6.9 weight:74.1kg

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MoTuWeThFrSaSu

Sunday Oct 31 #

7 AM

Road running long (GARMIN 935) 1:00:45 [4] *** 12.0 km (5:04 / km) +209m 4:39 / km
ahr:156 max:174 slept:7.0 weight:74kg shoes: ASICS NOVABLAST

Τ.Ε. 4.0
7 PM

ZWIFT (Favero) 48:18 [3] *** 30.0 km (1:37 / km) +45m 1:36 / km
ahr:138 max:154 shoes: TACX FLOW

AVG watts 206
NP 213 watts

Saturday Oct 30 #

7 AM

Swimming (920XT) 4:31 [2] ** 0.3 km (4.0 kph)
shoes: Zone3 ASPIRE No3

Swimming race (920XT) 5:35 [4] ***** 0.4 km (4.3 kph)
shoes: Zone3 ASPIRE No3

Swimming warm up/down (920XT) 1:50 [1] 0.1 km (3.3 kph)
shoes: Zone3 ASPIRE No3

8 AM

Road running tempo (GARMIN 935) 18:35 [3] **** 4.2 km (4:25 / km) +68m 4:06 / km
ahr:142 max:159 slept:7.0 weight:73.6kg shoes: Novablast TRI

T.E. 2.7

Friday Oct 29 #

7 AM

ZWIFT intervals (Favero) 1:00:00 [3] *** 22.7 km (2:39 / km) +133m 2:34 / km
ahr:143 max:167 slept:6.5 weight:73.5kg shoes: Joule aerotic

AVG watts 214
NP 232 watts

Thursday Oct 28 #

7 AM

Cycling (Garmin 530 Edge - Favero ) 1:16:39 [3] ** 33.51 km (2:17 / km) +530m 2:07 / km
ahr:132 max:171 slept:7.0 weight:76.5kg shoes: Bottecchia Doppia Corsa

AVG watts 180
NP 223
T.E. 3.7
9 AM

Cycling (Garmin 530 Edge - Favero ) 51:32 [3] ** 22.1 km (2:20 / km) +272m 2:12 / km
ahr:125 max:168 shoes: Bottecchia Doppia Corsa

AVG watts 169
NP 209
T.E. 3.0

Wednesday Oct 27 #

5 PM

Swimming (920XT) 20:48 [3] *** 1.24 km (3.6 kph)
slept:7.0 weight:73.5kg shoes: ZONE 3 ASPIRE No2

Tuesday Oct 26 #

6 PM

Road running warm up/down (GARMIN 935) 34:17 [2] ** 5.0 km (6:51 / km) +13m 6:46 / km
ahr:140 max:150 slept:7.0 weight:74kg shoes: ASICS EVO

4@ 6' HIM pace X 3' stop stretching
T.E. 3.2

ZWIFT (Favero) 31:34 [3] ** 17.21 km (1:50 / km) +150m 1:45 / km
ahr:127 max:146 shoes: TACX FLOW

AVG watts 199
NP 210
7 PM

ZWIFT (Favero) 10:36 [2] ** 5.94 km (1:47 / km) +73m 1:41 / km
ahr:126 max:141 shoes: TACX FLOW

AVG watts 196
NP 210

Monday Oct 25 #

5 PM

Swimming (920XT) 17:00 [2] 1.0 km (3.5 kph)
slept:7.0 weight:73.5kg shoes: ZONE 3 ASPIRE No2

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