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Dzienniczek - Listopad 2016

Jednostka: Tempo | Prędkość

<< Październik 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Grudzień 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
31 WOD 10 pieszczoty Hemana 20min	1 Beganie z Zabieganymi i ... 1h 05min 10km 000m (06:30/km) (9.23 km/h)	2	3 WOD 1 6min	4 WOD 2+30 min Wiosła 45min	5 WOD 3 +30min wiosła ... 45min	6 WOD 4 6min II bieganie z Zabieganymi ... 1h 00min 21s 9km 826m (06:09/km) (9.77 km/h)	2h 05min 19km 826m (06:19/km) (9.49 km/h) 2h 02min
						75.0
7 Klata, plecy, bicek,tricek i ... 1h 00min	8	9 WOD 5 + brzuchy ... 30min Bsy na roztrenowaniu 47min 14s 9km 577m (04:56/km) (12.17 km/h)	10	11 Rozgrzewka Wawa 23min 05s 4km 558m (05:04/km) (11.85 km/h) 28. Bieg Niepodległości 39min 39s 10km 036m (03:57/km) (15.19 km/h)	12 WOD 6 + brzuchata ... 22min	13 Plan: {"distance": "18.000", "other_creator": null, "date": "2016-11-13", "description": "", "simple_color": 7, "title": "Wybieg", "duration": null, "effort": null, "id": 65817, "pace": null} Wybieg 18km 000m Aktywności: Wybieganie go pro 1h 49min 10s 21km 289m (05:08/km) (11.70 km/h)	3h 39min 45km 460m (04:49/km) (12.45 km/h) 1h 52min
		76.0		76.0		74.9
14 WOD7+brzuchata 5tka+kettle 45min	15 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-11-15", "description": "", "simple_color": 0, "title": "OWB1+przeb", "duration": null, "effort": null, "id": 65285, "pace": null} OWB1+przeb 15km 000m Aktywności: Pokrza Pokrza w nowym ... 1h 12min 30s 15km 041m (04:49/km) (12.45 km/h)	16 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-11-16", "description": "", "simple_color": 3, "title": "40min Kros A", "duration": null, "effort": null, "id": 65286, "pace": null} 40min Kros A 12km 000m Aktywności: WOD 8 20min 12BS+7przeb. 1h 00min 06s 12km 301m (04:53/km) (12.28 km/h)	17 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-11-17", "description": "", "simple_color": 0, "title": "OWB1", "duration": null, "effort": null, "id": 65287, "pace": null} OWB1 15km 000m Aktywności: Trening z Arturem 1h 14min 57s 14km 804m (05:04/km) (11.85 km/h)	18	19 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-11-19", "description": "", "simple_color": 3, "title": "55min Kros A", "duration": null, "effort": null, "id": 65288, "pace": null} 55min Kros A 15km 000m	20 Plan: {"distance": "30.000", "other_creator": null, "date": "2016-11-20", "description": "", "simple_color": 7, "title": "WB", "duration": null, "effort": null, "id": 65289, "pace": null} WB 30km 000m {"distance": "87.000", "other_creator": null, "date": "2016-11-20", "description": "", "simple_color": 1, "title": "1 tydz.", "duration": null, "effort": null, "id": 65534, "pace": null} 1 tydz. 87km 000m Aktywności: Falenica z ekipą 1h 51min 13s 21km 333m (05:13/km) (11.51 km/h)	5h 18min 63km 479m (05:01/km) (11.95 km/h) 1h 05min
	74.9	74.9
21 WOD 9+brzuchata 5+kettle 35min	22 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-11-22", "description": "", "simple_color": 0, "title": "OWB1+przeb", "duration": null, "effort": null, "id": 65290, "pace": null} OWB1+przeb 15km 000m Aktywności: BS+8 przebież 1h 14min 31s 15km 008m (04:58/km) (12.08 km/h)	23 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-11-23", "description": "", "simple_color": 3, "title": "40min KrosA", "duration": null, "effort": null, "id": 65291, "pace": null} 40min KrosA 12km 000m Aktywności: WOD 10 25min Zdążyć za Bananem 50min 42s 10km 879m (04:40/km) (12.87 km/h)	24	25 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-11-25", "description": "", "simple_color": 0, "title": "BS15", "duration": null, "effort": null, "id": 66108, "pace": null} BS15 15km 000m Aktywności: Spacerniak po Nasielsku z ... 1h 05min 57s 12km 799m (05:09/km) (11.64 km/h)	26 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-11-26", "description": "", "simple_color": 3, "title": "55min KrossA", "duration": null, "effort": null, "id": 65293, "pace": null} 55min KrossA 15km 000m Aktywności: 4x(2min I / 1min ... 1h 04min 42s 12km 007m (05:23/km) (11.13 km/h)	27 Plan: {"distance": "20.000", "other_creator": null, "date": "2016-11-27", "description": "", "simple_color": 7, "title": "WB", "duration": null, "effort": null, "id": 65294, "pace": null} WB 20km 000m {"distance": "77.000", "other_creator": null, "date": "2016-11-27", "description": "", "simple_color": 1, "title": "2 tyd\u017a", "duration": null, "effort": null, "id": 65535, "pace": null} 2 tydź 77km 000m	4h 15min 50km 693m (05:02/km) (11.89 km/h) 1h 00min
				75.0	73.0
28	29 Plan: {"distance": "16.000", "other_creator": null, "date": "2016-11-29", "description": "OWB1+SB(10x100S)", "simple_color": 5, "title": "OWB1+SB(10x100S)", "duration": null, "effort": null, "id": 65295, "pace": null} OWB1+SB(10x 100S) 16km 000m OWB1+SB(10 ... OWB1+SB(10x100S) Aktywności: 12BS+10x(100mSki pA)+1,5BS 1h 16min 31s 15km 009m (05:06/km) (11.77 km/h)	30 Plan: {"distance": "13.000", "other_creator": null, "date": "2016-11-30", "description": "WB2 8km(4:25-4:20)", "simple_color": 4, "title": "WB2 8km(4:25-4:20)", "duration": null, "effort": null, "id": 65296, "pace": null} WB2 8km(4:25-4: 20) 13km 000m WB2 8km(4: ... WB2 8km(4:25-4:20) Aktywności: WOD 11 rekord 25min 3BS+8WB2(4:20-4: 25)+2BS 1h 00min 49s 13km 000m (04:41/km) (12.83 km/h)	1 Plan: {"distance": "18.000", "other_creator": null, "date": "2016-12-01", "description": "", "simple_color": 7, "title": "WB", "duration": null, "effort": null, "id": 65297, "pace": null} WB 18km 000m Aktywności: WOD 6+brzuchata 5tka 20min Wb 14 1h 11min 15s 14km 262m (05:00/km) (12.01 km/h)	2 WOD7+brzuchata 5tka 35min	3 Plan: {"distance": "18.000", "other_creator": null, "date": "2016-12-03", "description": "", "simple_color": 5, "title": "18BS+SB(7x150S)", "duration": null, "effort": null, "id": 66389, "pace": null} 18BS+SB(7x1 50S) 18km 000m Aktywności: Symatyczny tren z Danielem ... 1h 07min 43s 13km 044m (05:11/km) (11.56 km/h) SB 10x(100skipA+50 podbieg) 27min 24s 5km 009m (05:28/km) (10.97 km/h)	4 Plan: {"distance": "77.000", "other_creator": null, "date": "2016-12-04", "description": "", "simple_color": 0, "title": "tydzie\u0144 3", "duration": null, "effort": null, "id": 65537, "pace": null} tydzień 3 77km 000m {"distance": "16.000", "other_creator": null, "date": "2016-12-04", "description": "3BS+WB210km(4:25-4:20)+3M+2BS", "simple_color": 4, "title": "WB 2", "duration": null, "effort": null, "id": 66390, "pace": null} WB 2 16km 000m 3BS+WB210k ... 3BS+WB210km(4:25-4:20)+3M+2BS Aktywności: WOD 8 25min 3BS+10WB2 (4:15-4:20)+3M+1 ,5BS 1h 11min 18s 16km 006m (04:27/km) (13.47 km/h)	6h 15min 76km 330m (04:54/km) (12.21 km/h) 1h 45min
	73.0	73.0	73.0		72.8	72.8

Razem - Listopad 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	17h 36min	207km 467m	05:05/km	11.78 km/h
Siłownia:	6h 04min	0km 000m