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Dzienniczek - Grudzień 2014

Jednostka: Tempo | Prędkość

<< Listopad 2014		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Styczeń 2015 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
1	2 Plan: {"distance": null, "other_creator": null, "date": "2014-12-02", "description": "", "simple_color": 0, "title": "BS 10km", "duration": null, "effort": null, "id": 41359, "pace": null} BS 10km Aktywności: Total ABS Bs-10km jakie jestem głodny 48min 01s 10km 010m (04:48/km) (12.51 km/h) 5x Górka LPG 9min 25s 2km 002m (04:42/km) (12.76 km/h)	3 Plan: {"distance": "14.000", "other_creator": null, "date": "2014-12-03", "description": "2kmBS+8kmM+1kmP+3km BS", "simple_color": 4, "title": "J2", "duration": null, "effort": null, "id": 40798, "pace": null} J2 14km 000m 2kmBS+8kmM ... 2kmBS+8kmM+1kmP+3km BS Aktywności: J2(2kmBS+8kmM+1k mP+3kmBS 1h 04min 35s 14km 000m (04:37/km) (13.01 km/h)	4 Plan: {"distance": "12.000", "other_creator": null, "date": "2014-12-04", "description": "", "simple_color": 3, "title": "BS -12 +przebie\u017cki+si\u0142owe", "duration": null, "effort": null, "id": 40797, "pace": null} BS -12 +przebieżki +siłowe 12km 000m	5 Plan: {"distance": null, "other_creator": null, "date": "2014-12-05", "description": "", "simple_color": 3, "title": "BS -10+si\u0142owe", "duration": null, "effort": null, "id": 41578, "pace": null} BS -10+siłowe	6 Plan: {"distance": "12.000", "other_creator": null, "date": "2014-12-06", "description": "", "simple_color": 0, "title": "BS 12km", "duration": null, "effort": null, "id": 40796, "pace": null} BS 12km 12km 000m Aktywności: BS-12km walka ze slizgiem 58min 40s 12km 000m (04:53/km) (12.27 km/h)	7 Plan: {"distance": "20.000", "other_creator": null, "date": "2014-12-07", "description": "2BS+7M+2BS+7M+2BS", "simple_color": 4, "title": "J1", "duration": null, "effort": null, "id": 40799, "pace": null} J1 20km 000m 2BS+7M+2BS ... 2BS+7M+2BS+7M+2BS Aktywności: J1 2kmBS+2x7kmM'p2k mBS+2kmBS 1h 33min 53s 20km 262m (04:38/km) (12.95 km/h)	4h 34min 58km 274m (04:42/km) (12.73 km/h)
	73.0	73.2				73.0
8 trening 3 ćwiczeń z ... 4x15 pompki Powt:60 Przysiady 4 x20 z ... Powt:80 pajacyki 3x20 +40 5min	9 Plan: {"distance": "15.000", "other_creator": null, "date": "2014-12-09", "description": "", "simple_color": 0, "title": "BS 15", "duration": null, "effort": null, "id": 41433, "pace": null} BS 15 15km 000m Aktywności: BS-12km nie chciało się ... 58min 34s 12km 014m (04:52/km) (12.31 km/h)	10 Plan: {"distance": "16.000", "other_creator": null, "date": "2014-12-10", "description": "3BS+5x(1,5P/3minReg.)+3BS", "simple_color": 4, "title": "J2", "duration": null, "effort": null, "id": 41434, "pace": null} J2 16km 000m 3BS+5x(1,5 ... 3BS+5x(1,5P/3minReg.)+3BS Aktywności: 3BS+5x1,5P'3min+ 3BS 1h 11min 44s 15km 706m (04:34/km) (13.14 km/h)	11	12 Plan: {"distance": "15.000", "other_creator": null, "date": "2014-12-12", "description": "", "simple_color": 0, "title": "Bs 15km", "duration": null, "effort": null, "id": 41816, "pace": null} Bs 15km 15km 000m Aktywności: Bs 10 regeneracja 50min 21s 10km 016m (05:02/km) (11.94 km/h)	13 Plan: {"distance": "15.000", "other_creator": null, "date": "2014-12-13", "description": "", "simple_color": 3, "title": "BS 15 km +przebie\u017cki", "duration": null, "effort": null, "id": 41796, "pace": null} BS 15 km +przebieżki 15km 000m Aktywności: BS z Bananem 1h 22min 16s 16km 646m (04:57/km) (12.14 km/h)	14 Plan: {"distance": "21.500", "other_creator": null, "date": "2014-12-14", "description": "3BS+7M+2BS+6M+1,5P+2BS", "simple_color": 4, "title": "J1", "duration": null, "effort": null, "id": 41437, "pace": null} J1 21km 500m 3BS+7M+2BS ... 3BS+7M+2BS+6M+1,5P+2BS Aktywności: j=(BS2+7M+2BS+6M +1,5P+3BS) konkret 1h 44min 22s 22km 427m (04:39/km) (12.89 km/h)	6h 07min 76km 809m (04:46/km) (12.55 km/h) Powt: 60 Powt: 80 5min
		72.9			72.2	72.2
15 Brzuszki Z lysym wariantem ... siłowe domowe 25min	16 Plan: {"distance": null, "other_creator": null, "date": "2014-12-16", "description": "", "simple_color": 0, "title": "BS-15km", "duration": null, "effort": null, "id": 41923, "pace": null} BS-15km Aktywności: BS-15km ciężko na tyłku 1h 13min 23s 14km 851m (04:56/km) (12.14 km/h)	17 Plan: {"distance": "18.000", "other_creator": null, "date": "2014-12-17", "description": "BS3km+9M+(3x1,0kmP'2min)+2kmBS", "simple_color": 4, "title": "BS3km+9M+(3x1,0kmP'2min)+2kmBS", "duration": null, "effort": null, "id": 41543, "pace": null} BS3km+9M+(3 x1,0kmP'2min)+2kmBS 18km 000m BS3km+9M+( ... BS3km+9M+(3x1,0kmP'2min)+2kmBS Aktywności: J(3BS+9M+3x1km'2 min+3BS) konkret 1h 24min 18km 009m (04:40/km) (12.86 km/h)	18	19 Plan: {"distance": "15.000", "other_creator": null, "date": "2014-12-19", "description": "", "simple_color": 3, "title": "BS 13km+podbiegi", "duration": null, "effort": null, "id": 42033, "pace": null} BS 13km+podbie gi 15km 000m Aktywności: BS-15 ciężko ale poszło 1h 16min 26s 15km 127m (05:03/km) (11.87 km/h)	20 Plan: {"distance": "20.000", "other_creator": null, "date": "2014-12-20", "description": "", "simple_color": 0, "title": "Wybieganie po lesie 20km", "duration": null, "effort": null, "id": 41924, "pace": null} Wybieganie po lesie 20km 20km 000m Aktywności: Crosss na Popławach 1h 26min 40s 15km 048m (05:46/km) (10.42 km/h)	21 Plan: {"distance": "22.500", "other_creator": null, "date": "2014-12-21", "description": "6kmBS+13M+1,5P+2kmBS", "simple_color": 6, "title": "J1", "duration": null, "effort": null, "id": 41546, "pace": null} J1 22km 500m 6kmBS+13M+ ... 6kmBS+13M+1,5P+2kmBS Aktywności: J(6BS+13M+1,5P+2 BS) 1h 44min 13s 22km 500m (04:38/km) (12.95 km/h)	7h 04min 85km 535m (04:57/km) (12.08 km/h) 25min
				72.2	72.0	71.9
22	23 Plan: {"distance": null, "other_creator": null, "date": "2014-12-23", "description": "", "simple_color": 0, "title": "BS-15km", "duration": null, "effort": null, "id": 42050, "pace": null} BS-15km	24 Plan: {"distance": "24.000", "other_creator": null, "date": "2014-12-24", "description": "13BS+2x(3P/2min reg.)+1,5P+3BS", "simple_color": 6, "title": "j2", "duration": null, "effort": null, "id": 41797, "pace": null} j2 24km 000m 13BS+2x(3P ... 13BS+2x(3P/2min reg.)+1,5P+3BS Aktywności: J(13BS+2x(3P'p2m inTrucht)+1,5P+3BS 1h 54min 03s 24km 171m (04:43/km) (12.72 km/h)	25 Plan: {"distance": "15.000", "other_creator": null, "date": "2014-12-25", "description": "", "simple_color": 0, "title": "BS 15km trucht powy\u017cej 5:10", "duration": null, "effort": null, "id": 42053, "pace": null} BS 15km trucht powyżej ... 15km 000m	26 Plan: {"distance": "15.000", "other_creator": null, "date": "2014-12-26", "description": "", "simple_color": 3, "title": "BS-13+podbiegi", "duration": null, "effort": null, "id": 42051, "pace": null} BS-13+podbi egi 15km 000m Aktywności: Świąteczne bieganie po śniegu 1h 22min 29s 16km 062m (05:08/km) (11.68 km/h)	27 Plan: {"distance": "20.000", "other_creator": null, "date": "2014-12-27", "description": "", "simple_color": 0, "title": "Wybieganie lu\u017ano 20km", "duration": null, "effort": null, "id": 42052, "pace": null} Wybieganie luźno 20km 20km 000m Aktywności: Rekonwalescencja Banan w Lesie 1h 19min 18s 15km 022m (05:17/km) (11.37 km/h)	28 Plan: {"distance": "21.000", "other_creator": null, "date": "2014-12-28", "description": "3BS+5P+40minBS+3P+2BS", "simple_color": 6, "title": "j1", "duration": null, "effort": null, "id": 41798, "pace": null} j1 21km 000m 3BS+5P+40m ... 3BS+5P+40minBS+3P+2BS Aktywności: J(3BS+5P+40minBS +3P+2BS) ciężko 1h 39min 58s 20km 998m (04:46/km) (12.60 km/h)	6h 15min 76km 253m (04:55/km) (12.17 km/h)
					74.0	73.0
29 Total abs Powt:100 Fitness 25min	30 Total Abs Powt:100 Pompki 5x15 Powt:75	31 Plan: {"distance": "21.000", "other_creator": null, "date": "2014-12-31", "description": "10BS+5x(3minI/2min trucht)+6x(1minR/2mintrucht)+3BS", "simple_color": 6, "title": "j2 ", "duration": null, "effort": null, "id": 42197, "pace": null} j2 21km 000m 10BS+5x(3m ... 10BS+5x(3minI/2min trucht)+6x(1minR/2mintrucht)+3BS Aktywności: BS 10km + 1km ... 54min 01s 10km 925m (04:57/km) (12.14 km/h) Podsumowanie sezonu+reszta 3x1km Interwał+6xRytmy ... 47min 28s 9km 560m (04:58/km) (12.08 km/h)	1 Plan: {"distance": "15.000", "other_creator": null, "date": "2015-01-01", "description": "", "simple_color": 0, "title": "BS 15km", "duration": null, "effort": null, "id": 42512, "pace": null} BS 15km 15km 000m Aktywności: Zaczynamy Nowy Rok 1h 20min 46s 17km 009m (04:45/km) (12.64 km/h)	2 Plan: {"distance": null, "other_creator": null, "date": "2015-01-02", "description": "", "simple_color": 3, "title": "BS 15km z podbiegami", "duration": null, "effort": null, "id": 42201, "pace": null} BS 15km z podbiegami Aktywności: z pracy, ale wieje 1h 02min 46s 13km 095m (04:48/km) (12.52 km/h)	3 Plan: {"distance": "15.000", "other_creator": null, "date": "2015-01-03", "description": "", "simple_color": 0, "title": "Wybieganie min 15km", "duration": null, "effort": null, "id": 42200, "pace": null} Wybieganie min 15km 15km 000m Aktywności: Wybieganie w zdrowej ekipie 1h 45min 01s 20km 201m (05:12/km) (11.54 km/h)	4 Plan: {"distance": "24.000", "other_creator": null, "date": "2015-01-04", "description": "", "simple_color": 6, "title": "120min BS", "duration": null, "effort": null, "id": 42198, "pace": null} 120min BS 24km 000m Aktywności: Wybieganie z Bananem 1h 45min 42s 20km 146m (05:15/km) (11.44 km/h)	7h 35min 90km 936m (05:00/km) (11.97 km/h) Powt: 200 25min Powt: 75
	72.5	72.5			72.5	72.5

Razem - Grudzień 2014

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	25h 44min	317km 356m	04:51/km	12.33 km/h
Brzuszki :		Powtórzeń: 200
Pompki:		Powtórzeń: 135
Przysiady:		Powtórzeń: 80
Fitness:	55min	0km 000m