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Dzienniczek - Maj 2016

Jednostka: Tempo | Prędkość

<< Kwiecień 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Czerwiec 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
25 WOD 5 z Kubusiem 5min	26 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-04-26", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 60127, "pace": null} BS 15km 000m Aktywności: BS z Bananem 1h 12min 32s 15km 008m (04:50/km) (12.41 km/h)	27 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-04-27", "description": "4BS+(6x1kmI/400m'przerw)+4BS", "simple_color": 6, "title": "Interwa\u0142y", "duration": null, "effort": null, "id": 60130, "pace": null} Interwały 15km 000m 4BS+(6x1km ... 4BS+(6x1kmI/400m'przerw)+4BS Aktywności: BS+6x1I(3:35)'p5 00m+1BS 1h 05min 41s 14km 666m (04:29/km) (13.40 km/h)	28 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-04-28", "description": "3BS+5P+4x200R/200mTr+1,5P+3BS", "simple_color": 6, "title": "Mieszany Pr\u00f3g/Rytm", "duration": null, "effort": null, "id": 60131, "pace": null} Mieszany Próg/Rytm 15km 000m 3BS+5P+4x2 ... 3BS+5P+4x200R/200mTr+1,5P+3BS Aktywności: 3BS+5P+4x200R/20 0+1,5P+BS 'p500m 1h 01min 35s 14km 036m (04:23/km) (13.68 km/h)	29	30 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-04-30", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 60132, "pace": null} BS 12km 000m Aktywności: Przed robotą z Arturek ... 1h 02min 56s 12km 632m (04:59/km) (12.04 km/h)	1 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-05-01", "description": "BNP+2BS", "simple_color": 6, "title": "BNP", "duration": null, "effort": null, "id": 60134, "pace": null} BNP 12km 000m BNP+2BS Aktywności: Studzenie emocji 9min 37s 2km 009m (04:47/km) (12.53 km/h) BNP 14km 5sek co ... 1h 02min 46s 14km 110m (04:27/km) (13.49 km/h) Rozgrzewka 5min 24s 1km 010m (05:21/km) (11.22 km/h) Trening KB przygotuj sie ... 26min 43s 4km 392m (06:05/km) (9.86 km/h) Rozgrzewka KB cz. 4 3min 51s 646m (05:58/km) (10.07 km/h)	6h 11min 78km 509m (04:43/km) (12.69 km/h) 5min
		74.0	74.0			73.5
2	3 IV Bieg Flagi i ... 7min 45s 2km 091m (03:42/km) (16.19 km/h) Bieg Flagi Rawa Mazowiecka 4min 21s 827m (05:16/km) (11.41 km/h) Rozgrzewka 5min 12s 877m (05:56/km) (10.12 km/h)	4 Crosss w lesie z ... 1h 13min 05s 14km 638m (05:00/km) (12.02 km/h)	5 Plan: {"distance": null, "other_creator": null, "date": "2016-05-05", "description": "", "simple_color": 0, "title": "G\u00f3ry 5-9 maj", "duration": null, "effort": null, "id": 60137, "pace": null} Góry 5-9 maj Aktywności: Bieganie 2h 04min 21s	6 Running 1h 59min 26s 5km 994m (19:56/km) (3.01 km/h)	7 Running 3h 18min 53s 8km 473m (23:28/km) (2.56 km/h)	8 Bieganie Polana Strążycka 52min 30s 10km 009m (05:15/km) (11.44 km/h)	9h 45min 42km 909m (10:44/km) (5.58 km/h)

9 Bieg Dolina Kościeliśka 58min 40s 11km 753m (04:59/km) (12.02 km/h) Rozgrzewka z ZefiRem 6min 12s 874m (07:06/km) (8.46 km/h)	10	11 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-05-11", "description": "4Bs+5x1,5P'2min+4BS", "simple_color": 6, "title": "Progi", "duration": null, "effort": null, "id": 60138, "pace": null} Progi 15km 000m 4Bs+5x1,5P ... 4Bs+5x1,5P'2min+4BS Aktywności: 4BS+3x1,5P(3:50) +skipy,wieloskoki+BS 1h 07min 09s 14km 328m (04:41/km) (12.80 km/h)	12	13 Plan: {"distance": "10.000", "other_creator": null, "date": "2016-05-13", "description": "", "simple_color": 0, "title": "Spacerniak BS", "duration": null, "effort": null, "id": 60139, "pace": null} Spacerniak BS 10km 000m Aktywności: Inspekcja trasy Pogoń za ... 1h 01min 53s 12km 517m (04:57/km) (12.14 km/h)	14 Rozgrzewka 17min 34s 3km 452m (05:05/km) (11.79 km/h) VI Półmaraton Szelkowski 1h 29min 56s 21km 292m (04:13/km) (14.21 km/h)	15 Sapanie 1h 00min 05s 12km 051m (04:59/km) (12.03 km/h)	6h 01min 76km 267m (04:44/km) (12.66 km/h)
		75.0
16	17 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-05-17", "description": "3BS+2X4MINBT+3X3 MINBT+4X2MINBT+3BT", "simple_color": 6, "title": "j", "duration": null, "effort": null, "id": 61035, "pace": null} j 15km 000m 3BS+2X4MIN ... 3BS+2X4MINBT+3X3 MINBT+4X2MINBT+3BT Aktywności: 3BS+2x4minBT+3x3 minBT+4x2minBT+2BS 1h 06min 54s 15km 002m (04:28/km) (13.45 km/h)	18 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-05-18", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 61033, "pace": null} BS 12km 000m Aktywności: Bs na leniu 1h 01min 32s 12km 284m (05:01/km) (11.98 km/h)	19 Plan: {"distance": "10.000", "other_creator": null, "date": "2016-05-19", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 61159, "pace": null} BS 10km 000m	20 BSY luz 1h 00min 56s 12km 439m (04:54/km) (12.25 km/h)	21 Rozgrzewka z Czarem do ... 12min 04s 1km 533m (07:52/km) (7.62 km/h) III BIEG PAMIĘCI ŻOŁNIERZY ... 41min 41s 9km 926m (04:12/km) (14.29 km/h)	22 Rozgrzewka ogrody 18min 44s 3km 642m (05:09/km) (11.66 km/h) IV Bieg Kwitnących Ogrodów 41min 43s 10km 146m (04:07/km) (14.59 km/h) 6 trening Przygotuj się ... 17min 13s 2km 577m (06:41/km) (8.98 km/h)	5h 20min 67km 549m (04:45/km) (12.63 km/h)

23 WOD 2 10min	24 Plan: {"distance": null, "other_creator": null, "date": "2016-05-24", "description": "10minBS+30minM+5minP+30minM wszystko ciurkiem", "simple_color": 6, "title": "J1", "duration": "1:15:00", "effort": null, "id": 61325, "pace": null} J1 1h 15min 10minBS+30 ... 10minBS+30minM+5minP+30minM wszystko ciurkiem Aktywności: Rozgrzewka 5min 27s 1km 034m (05:16/km) (11.38 km/h) 10minBS+30minM+5 minP 45min 01s 10km 331m (04:21/km) (13.77 km/h) na samopoczucie trochę wolniej ... 24min 55s 5km 438m (04:35/km) (13.09 km/h)	25 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-05-25", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 61326, "pace": null} BS 15km 000m Aktywności: Bsy na Błotko 1h 00min 31s 12km 452m (04:52/km) (12.35 km/h)	26	27 Plan: {"distance": null, "other_creator": null, "date": "2016-05-27", "description": "2x10minP/1min reg+60minBS+2x10P/1min", "simple_color": 6, "title": "j2", "duration": "1:45:00", "effort": null, "id": 61328, "pace": null} j2 1h 45min 2x10minP/1 ... 2x10minP/1min reg+60minBS+2x10P/1min Aktywności: 2BS+2x10minP'1mi nreg+35minBS+2x10minP'1min reg.+BS 1h 32min 56s 21km 020m (04:25/km) (13.57 km/h)	28 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-05-28", "description": "", "simple_color": 0, "title": "bs 15", "duration": null, "effort": null, "id": 61428, "pace": null} bs 15 15km 000m Aktywności: BS do Brodalków 1h 00min 32s 13km 011m (04:39/km) (12.90 km/h)	29	4h 49min 63km 286m (04:34/km) (13.12 km/h) 10min
	73.4			74.0
30 WOD 3 6min 10s	31 Spacerniak z Włóczykijem 1h 02min 47s 12km 006m (05:14/km) (11.47 km/h)	1 Plan: {"distance": null, "other_creator": null, "date": "2016-06-01", "description": "60minBS+20minP+5minBS+10minP+5minBS+5minP", "simple_color": 6, "title": "J1", "duration": "1:45:00", "effort": null, "id": 61330, "pace": null} J1 1h 45min 60minBS+20 ... 60minBS+20minP+5minBS+10minP+5minBS+5minP Aktywności: Bs na rozgrzewkę 50min 05s 10km 462m (04:47/km) (12.53 km/h) Progi 20minP+5minBS+10 minP+5minBS+5minP (3:55) 50min 22s 12km 012m (04:12/km) (14.31 km/h)	2 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-06-02", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 61331, "pace": null} BS 12km 000m Aktywności: BS z Bananem 1h 04min 25s 13km 008m (04:57/km) (12.12 km/h)	3 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-06-03", "description": "", "simple_color": 0, "title": "BS+podbiegi", "duration": null, "effort": null, "id": 61332, "pace": null} BS+podbiegi 15km 000m Aktywności: Atest trasy Pogoni za ... 24min 44s 4km 970m (04:59/km) (12.06 km/h) BS 24min 31s 5km 077m (04:50/km) (12.43 km/h)	4	5	4h 36min 57km 535m (04:48/km) (12.46 km/h) 6min
	74.0	74.0

Razem - Maj 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	28h 48min	284km 184m	05:38/km	10.63 km/h
Siłownia:	16min	0km 000m