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Dzienniczek - Grudzień 2016

Jednostka: Tempo | Prędkość

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Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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
5	6 Plan: {"distance": "16.000", "other_creator": null, "date": "2016-12-06", "description": "OWB1+SB(7x150S)", "simple_color": 5, "title": "OWB1+SB(7x150S)", "duration": null, "effort": null, "id": 65299, "pace": null} OWB1+SB(7x1 50S) 16km 000m OWB1+SB(7x ... OWB1+SB(7x150S) Aktywności: BS+SB (7x100S+50podbie g) 1h 19min 50s 15km 081m (05:18/km) (11.33 km/h)	7 Plan: {"distance": "16.000", "other_creator": null, "date": "2016-12-07", "description": "WB2 10km (4:25-4:20)+3M", "simple_color": 4, "title": "WB2 10km +3M", "duration": null, "effort": null, "id": 65300, "pace": null} WB2 10km +3M 16km 000m WB2 10km ( ... WB2 10km (4:25-4:20)+3M Aktywności: WOD 9 20min 4BS+10WB2 (4:20)+2BS 1h 11min 54s 15km 597m (04:37/km) (13.02 km/h)	8 Plan: {"distance": "18.000", "other_creator": null, "date": "2016-12-08", "description": "", "simple_color": 7, "title": "WB", "duration": null, "effort": null, "id": 65301, "pace": null} WB 18km 000m Aktywności: Wybieganie 1h 16min 45s 14km 444m (05:19/km) (11.29 km/h)	9 Krótkie BS +10xSB(100Skip+5 0podbieg) 1h 04min 45s 12km 043m (05:23/km) (11.16 km/h)	10 Plan: {"distance": "17.000", "other_creator": null, "date": "2016-12-10", "description": "Owb1+SB(10x150S)", "simple_color": 5, "title": "Owb1+SB(10x150S)", "duration": null, "effort": null, "id": 65303, "pace": null} Owb1+SB(10x 150S) 17km 000m Owb1+SB(10 ... Owb1+SB(10x150S)	11 Plan: {"distance": "20.000", "other_creator": null, "date": "2016-12-11", "description": "Wb2 12-14 (4:25-4:20)+3M", "simple_color": 4, "title": "WB2 12-14km", "duration": null, "effort": null, "id": 65304, "pace": null} WB2 12-14km 20km 000m Wb2 12-14 ... Wb2 12-14 (4:25-4:20)+3M {"distance": "87.000", "other_creator": null, "date": "2016-12-11", "description": "", "simple_color": 0, "title": "tydz. 4 ", "duration": null, "effort": null, "id": 65539, "pace": null} tydz. 4 87km 000m Aktywności: WOD 10 20min 5BS+12WB2 (4:18)+3M+BS 1h 32min 32s 20km 116m (04:36/km) (13.04 km/h)	6h 25min 77km 281m (04:59/km) (12.02 km/h) 40min
	73.5	74.0		73.4
12	13 Plan: {"distance": "16.000", "other_creator": null, "date": "2016-12-13", "description": "Owb1+SB(7x100S50W)", "simple_color": 5, "title": "Owb1+SB(7x100S50W)", "duration": null, "effort": null, "id": 65305, "pace": null} Owb1+SB(7x1 00S50W) 16km 000m Owb1+SB(7x ... Owb1+SB(7x100S50W) Aktywności: BS+Sb7x(100SkipA )+BS 1h 16min 53s 15km 019m (05:07/km) (11.72 km/h)	14 Plan: {"distance": "18.000", "other_creator": null, "date": "2016-12-14", "description": "WB2 12km (4:25-4:20)+3M", "simple_color": 4, "title": "Wb2 12km+3M", "duration": null, "effort": null, "id": 65306, "pace": null} Wb2 12km+3M 18km 000m WB2 12km ( ... WB2 12km (4:25-4:20)+3M Aktywności: Kapitulacja -BSy 1h 15min 08s 15km 011m (05:00/km) (11.99 km/h)	15 Plan: {"distance": "20.000", "other_creator": null, "date": "2016-12-15", "description": "", "simple_color": 7, "title": "WB 20km", "duration": null, "effort": null, "id": 65307, "pace": null} WB 20km 20km 000m Aktywności: Brzuchata 6 20min	16 Wb - 20km 1h 42min 10s 20km 077m (05:05/km) (11.79 km/h)	17 Plan: {"distance": "17.000", "other_creator": null, "date": "2016-12-17", "description": "OWB1+SB(10x100S150W)", "simple_color": 5, "title": "OWB1+SB(10x100S150W)", "duration": null, "effort": null, "id": 65308, "pace": null} OWB1+SB(10x 100S150W) 17km 000m OWB1+SB(10 ... OWB1+SB(10x100S150W) Aktywności: BS+SB 7x(100Skip+50pod bieg)+BS 1h 19min 50s 16km 014m (04:59/km) (12.04 km/h)	18 Plan: {"distance": "21.000", "other_creator": null, "date": "2016-12-18", "description": "WB2 14-15km (4:25-4:20)+3M", "simple_color": 4, "title": "WB2 14-15km (4:25-4:20)+3M", "duration": null, "effort": null, "id": 65309, "pace": null} WB2 14-15km (4:25-4:20) +3M 21km 000m WB2 14-15k ... WB2 14-15km (4:25-4:20)+3M {"distance": "92.000", "other_creator": null, "date": "2016-12-18", "description": "", "simple_color": 1, "title": "tydz 5", "duration": null, "effort": null, "id": 65540, "pace": null} tydz 5 92km 000m Aktywności: 6BS+14WB2 (4:18)+1BS 1h 38min 24s 21km 220m (04:38/km) (12.94 km/h)	7h 12min 87km 341m (04:57/km) (12.12 km/h) 20min
					73.9	73.5
19 WOD 11 25min	20 Plan: {"distance": "16.000", "other_creator": null, "date": "2016-12-20", "description": "OWb1+SB(7x100S50W)", "simple_color": 5, "title": "OWb1+SB(7x100S50W)", "duration": null, "effort": null, "id": 65313, "pace": null} OWb1+SB(7x1 00S50W) 16km 000m OWb1+SB(7x ... OWb1+SB(7x100S50W) Aktywności: WOD 12 10min	21 Plan: {"distance": "18.000", "other_creator": null, "date": "2016-12-21", "description": "WB212km (4:15-4:20)+3M", "simple_color": 4, "title": "WB2 12km", "duration": null, "effort": null, "id": 65314, "pace": null} WB2 12km 18km 000m WB212km (4 ... WB212km (4:15-4:20)+3M Aktywności: 3BS+12WB2 (4:15)+3M 1h 15min 26s 16km 789m (04:30/km) (13.35 km/h)	22 Plan: {"distance": "25.000", "other_creator": null, "date": "2016-12-22", "description": "", "simple_color": 7, "title": "WB", "duration": null, "effort": null, "id": 65315, "pace": null} WB 25km 000m Aktywności: Wybieganie 1h 55min 10s 23km 012m (05:00/km) (11.99 km/h)	23 Plan: {"distance": "14.000", "other_creator": null, "date": "2016-12-23", "description": "", "simple_color": 0, "title": "BS-12-14km", "duration": null, "effort": null, "id": 66919, "pace": null} BS-12-14km 14km 000m Aktywności: Świąteczne bieganie Lidera 1h 13min 56s 10km 810m (06:50/km) (8.77 km/h)	24 Plan: {"distance": "17.000", "other_creator": null, "date": "2016-12-24", "description": "OWB1+SB(10x100S150W)", "simple_color": 5, "title": "OWB1+SB(10x100S150W)", "duration": null, "effort": null, "id": 65316, "pace": null} OWB1+SB(10x 100S150W) 17km 000m OWB1+SB(10 ... OWB1+SB(10x100S150W) Aktywności: Bs+SB7x(100Skip1 30Wieloskok) 1h 20min 28s 15km 924m (05:03/km) (11.87 km/h)	25 Plan: {"distance": "22.000", "other_creator": null, "date": "2016-12-25", "description": "WB216km (4:15-4:20)+3M", "simple_color": 4, "title": "WB2 16km+3M", "duration": null, "effort": null, "id": 65317, "pace": null} WB2 16km+3M 22km 000m WB216km (4 ... WB216km (4:15-4:20)+3M {"distance": "98.000", "other_creator": null, "date": "2016-12-25", "description": "", "simple_color": 1, "title": "tydz 6", "duration": null, "effort": null, "id": 65541, "pace": null} tydz 6 98km 000m Aktywności: 4BS+16WB2 (tempo 4:16)+3M 1h 38min 40s 22km 054m (04:28/km) (13.41 km/h)	7h 23min 88km 589m (05:00/km) (11.98 km/h) 35min

26	27 Plan: {"distance": "16.000", "other_creator": null, "date": "2016-12-27", "description": "OWB1+SB(7x50S100W)", "simple_color": 5, "title": "OWB1+SB", "duration": null, "effort": null, "id": 65318, "pace": null} OWB1+SB 16km 000m OWB1+SB(7x ... OWB1+SB(7x50S100W) Aktywności: brzuchata 5, sciskacze, wyciskanie ... 25min BS marudersko 1h 05min 30s 12km 221m (05:22/km) (11.19 km/h)	28 Plan: {"distance": "18.000", "other_creator": null, "date": "2016-12-28", "description": "WB2 12km (4:15-4:20)+3M", "simple_color": 4, "title": "WB2 12km +3M", "duration": null, "effort": null, "id": 65319, "pace": null} WB2 12km +3M 18km 000m WB2 12km ( ... WB2 12km (4:15-4:20)+3M {"distance": null, "other_creator": null, "date": "2016-12-28", "description": "", "simple_color": 7, "title": "WOD ", "duration": null, "effort": null, "id": 67005, "pace": null} WOD Aktywności: 4BS+9WB2 (<4:20)+2,5BS 1h 09min 43s 15km 006m (04:39/km) (12.91 km/h)	29 Plan: {"distance": null, "other_creator": null, "date": "2016-12-29", "description": "", "simple_color": 7, "title": "WOD", "duration": null, "effort": null, "id": 67006, "pace": null} WOD Aktywności: WOD 17 25min	30 Plan: {"distance": "17.000", "other_creator": null, "date": "2016-12-30", "description": "OWB1+SB(10x50S100W)", "simple_color": 5, "title": "BS+SB", "duration": null, "effort": null, "id": 66999, "pace": null} BS+SB 17km 000m OWB1+SB(10 ... OWB1+SB(10x50S100W) Aktywności: BS+SB 5x(50Skip 100 wieloskok) 1h 22min 15km 118m (05:25/km) (11.06 km/h)	31 Plan: {"distance": "22.000", "other_creator": null, "date": "2016-12-31", "description": "WB2 16km (4:20-4:15)+3M", "simple_color": 4, "title": "BS+WB16+3M", "duration": null, "effort": null, "id": 67000, "pace": null} BS+WB16+3M 22km 000m WB2 16km ( ... WB2 16km (4:20-4:15)+3M Aktywności: Podsumowanie sezonu:BS+WB2 (4:13) +3M+BS 1h 36min 05s 22km 015m (04:22/km) (13.75 km/h)	1 Plan: {"distance": "91.000", "other_creator": null, "date": "2017-01-01", "description": "", "simple_color": 1, "title": "tydz 7", "duration": null, "effort": null, "id": 65542, "pace": null} tydz 7 91km 000m {"distance": "21.000", "other_creator": null, "date": "2017-01-01", "description": "", "simple_color": 7, "title": "Wybieganie", "duration": null, "effort": null, "id": 67058, "pace": null} Wybieganie 21km 000m Aktywności: Wybieganie noworoczne z Hemanem 1h 25min 14s 17km 104m (04:59/km) (12.04 km/h)	6h 38min 81km 464m (04:53/km) (12.26 km/h) 50min

Razem - Grudzień 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	30h 13min	365km 892m	04:57/km	12.11 km/h
Siłownia:	3h 45min	0km 000m