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Training Log Archive: dimario

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  road bike3 7:31:57 107.29(4:13) 172.67(2:37) 2530
  road running8 7:29:19 53.31(8:26) 85.8(5:14) 1028
  mtb5 7:00:45 86.26(4:53) 138.83(3:02) 2020
  open water swim11 4:48:00 9.02(31:56) 14.52(19:50)
  trail running3 4:07:06 26.89(9:11) 43.27(5:43) 1275
  trekking1 1:50:10 4.0(27:32) 6.44(17:06) 117
  Οn -off running1 1:11:03 7.72(9:12) 12.42(5:43) 344
  Total32 33:58:20 294.5(6:55) 473.95(4:18) 7314

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Tuesday Jan 31, 2017 #

6 AM

road running intervals 57:39 [3] 11.52 km (5:00 / km) +14m 4:58 / km
ahr:148 max:175 shoes: LAUNCH-BROOKS

4x30" , 30" slow
3x2000 , Z3 , 1km slow 5'15",
3 PM

open water swim 22:06 [3] 1.27 km (17:24 / km)
shoes: ASPIRE - ZONE 3

Sunday Jan 29, 2017 #

7 AM

road bike long 3:40:25 [3] 86.76 km (2:32 / km) +1290m 2:22 / km
ahr:143 max:175 shoes: FONDRIEST - TF3 1.2

Saturday Jan 28, 2017 #

7 AM

trail running long 1:48:38 [3] 17.7 km (6:08 / km) +513m 5:22 / km
ahr:147 max:167 shoes: fell cross-SALOMON

Friday Jan 27, 2017 #

5 AM

road bike hills 1:39:30 [3] 33.71 km (2:57 / km) +640m 2:42 / km
ahr:129 max:165 shoes: FONDRIEST - TF3 1.2

5x4' , Z2-3 ...5-7%, 3'30" Z1
3 PM

open water swim 23:27 [3] 1.25 km (18:43 / km)
shoes: ASPIRE - ZONE 3

Thursday Jan 26, 2017 #

6 AM

road running tempo 53:07 [3] 10.22 km (5:12 / km) +94m 4:58 / km
ahr:152 max:177 shoes: LAUNCH-BROOKS

45' Z2+

Wednesday Jan 25, 2017 #

3 PM

mtb 1:23:06 [3] 27.39 km (3:02 / km) +470m 2:48 / km
ahr:137 max:174 shoes: EPIC COMP - SPECIALIZED

5X2' , Z3-4 , 3-4%
3' slower

Tuesday Jan 24, 2017 #

3 PM

road running intervals 1:13:29 [3] 14.0 km (5:15 / km) +213m 4:53 / km
ahr:157 max:178 shoes: LAUNCH-BROOKS

4x30" . 30"
14x200m -42"-44" Z3 , 1' slow
20' Z2

Monday Jan 23, 2017 #

3 PM

open water swim 21:23 [3] 1.26 km (16:58 / km)
shoes: ASPIRE - ZONE 3

Sunday Jan 22, 2017 #

10 AM

road running 12:23 [3] 2.44 km (5:05 / km) +2m 5:03 / km
shoes: BUSHIDO-la sportiva

11 AM

trekking 1:50:10 [1] 6.44 km (17:06 / km) +117m 15:41 / km
shoes: BUSHIDO-la sportiva

Saturday Jan 21, 2017 #

6 AM

road bike 2:12:02 [2] 52.2 km (2:32 / km) +600m 2:24 / km
ahr:129 max:162 shoes: FONDRIEST - TF3 1.2

Friday Jan 20, 2017 #

5 AM

mtb intervals 1:44:42 [3] 37.61 km (2:47 / km) +386m 2:39 / km
ahr:136 max:175 shoes: EPIC COMP - SPECIALIZED

7x90", Z3 2'30" Z1-2
4 PM

open water swim 23:21 [3] 1.17 km (19:53 / km)
shoes: ASPIRE - ZONE 3

Wednesday Jan 18, 2017 #

6 AM

road running tempo 1:00:22 [3] 12.01 km (5:02 / km) +6m 5:01 / km
ahr:156 max:177 shoes: LAUNCH-BROOKS

4x30", 30"
5x1km , Z3, 1km , 5'10"-5'20"...
3 PM

open water swim 30:04 [3] 1.65 km (18:11 / km)
shoes: ASPIRE - ZONE 3

Sunday Jan 15, 2017 #

11 AM

trail running race (KRIONERI salomon cup) 1:12:29 [3] 14.17 km (5:07 / km) +365m 4:32 / km
shoes: BUSHIDO-la sportiva

Friday Jan 13, 2017 #

6 AM

mtb hills 1:33:09 [3] 31.0 km (3:00 / km) +530m 2:46 / km
ahr:135 max:171 shoes: EPIC COMP - SPECIALIZED

5x 3' ,6-8%, Z 2-3 , +30" Z4
3'30" retur.
12 PM

open water swim 20:16 [3] 1.03 km (19:36 / km)
shoes: ASPIRE - ZONE 3

Thursday Jan 12, 2017 #

3 AM

road running tempo 1:06:18 [4] 12.61 km (5:15 / km) +215m 4:51 / km
ahr:155 max:167 shoes: LAUNCH-BROOKS

4x30" , 30" slow
47' Z3

Wednesday Jan 11, 2017 #

6 AM

mtb 1:12:59 [3] 25.09 km (2:55 / km) +234m 2:47 / km
ahr:136 max:175 shoes: EPIC COMP - SPECIALIZED

6x1,5 Z3+ , 3' Z1
3 PM

open water swim 22:39 [3] 1.13 km (20:07 / km)
shoes: ASPIRE - ZONE 3

Tuesday Jan 10, 2017 #

3 PM

trail running hills 1:05:59 [4] 11.4 km (5:47 / km) +397m 4:56 / km
ahr:157 max:180 shoes: ultra mt-NORTH FACE

Monday Jan 9, 2017 #

12 PM

open water swim 21:16 [3] 1.16 km (18:18 / km)
shoes: ASPIRE - ZONE 3

Saturday Jan 7, 2017 #

7 AM

Οn -off running 1:11:03 [3] 12.42 km (5:43 / km) +344m 5:01 / km
ahr:150 max:179 shoes: LAUNCH-BROOKS

Friday Jan 6, 2017 #

8 AM

road running tempo 1:06:01 [3] 11.8 km (5:36 / km) +251m 5:03 / km
ahr:156 max:171 shoes: LAUNCH-BROOKS

Thursday Jan 5, 2017 #

1 PM

open water swim 21:28 [3] 1.07 km (20:08 / km)
shoes: ASPIRE - ZONE 3

Wednesday Jan 4, 2017 #

3 PM

mtb 1:06:49 [3] 17.74 km (3:46 / km) +400m 3:23 / km
ahr:148 max:177 shoes: EPIC COMP - SPECIALIZED

Tuesday Jan 3, 2017 #

7 AM

road running 1:00:00 [3] 11.2 km (5:21 / km) +233m 4:51 / km
ahr:154 max:179 shoes: LAUNCH-BROOKS

4x30", 30"
3x5' ,Z3 , 3' slow
1 PM

open water swim 22:01 [3] 1.12 km (19:39 / km)
shoes: ASPIRE - ZONE 3

Sunday Jan 1, 2017 #

11 AM

open water swim 59:59 [3] 2.4 km (25:00 / km)
shoes: ASPIRE - ZONE 3

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