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Dzienniczek - Czerwiec 2016

Jednostka: Tempo | Prędkość

<< Maj 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Lipiec 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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
6	7 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-06-07", "description": "", "simple_color": 0, "title": "BS-15", "duration": null, "effort": null, "id": 61333, "pace": null} BS-15 15km 000m Aktywności: BS w Lesie 1h 12min 06s 14km 635m (04:56/km) (12.18 km/h)	8 Plan: {"distance": null, "other_creator": null, "date": "2016-06-08", "description": "45minBS+30minM+20minP", "simple_color": 6, "title": "j1", "duration": "1:35:00", "effort": null, "id": 61336, "pace": null} j1 1h 35min 45minBS+30 ... 45minBS+30minM+20minP Aktywności: 30min Rozgrzewka 29min 31s 6km 023m (04:54/km) (12.24 km/h) 30min M (4:13)+20min P ... 59min 54s 14km 264m (04:12/km) (14.29 km/h)	9 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-06-09", "description": "", "simple_color": 0, "title": "BS-12", "duration": null, "effort": null, "id": 61824, "pace": null} BS-12 12km 000m Aktywności: Spacerniak z Bananem 1h 01min 04s 12km 374m (04:56/km) (12.16 km/h)	10	11 Rozgrzewka 17min 15s 3km 402m (05:04/km) (11.83 km/h) Bieg Ursynowa 18min 40s 5km 065m (03:41/km) (16.28 km/h)	12 Plan: {"distance": "20.000", "other_creator": null, "date": "2016-06-12", "description": "3x5minP/1minreg.+3x3minI/2mintr+3x400R/400mtr", "simple_color": 6, "title": "J", "duration": null, "effort": null, "id": 61339, "pace": null} J 20km 000m 3x5minP/1m ... 3x5minP/1minreg.+3x3minI/2mintr+3x400R/400mtr	4h 18min 55km 763m (04:38/km) (12.94 km/h)
	73.6	73.5
13 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-06-13", "description": "", "simple_color": 0, "title": "BS ", "duration": null, "effort": null, "id": 61902, "pace": null} BS 12km 000m Aktywności: Bs w Rębkowie 59min 56s 12km 260m (04:53/km) (12.27 km/h)	14 Plan: {"distance": "18.000", "other_creator": null, "date": "2016-06-14", "description": "2x10minP/2min reg.+2x5minP/1min reg", "simple_color": 6, "title": "j", "duration": null, "effort": null, "id": 61343, "pace": null} j 18km 000m 2x10minP/2 ... 2x10minP/2min reg.+2x5minP/1min reg Aktywności: Rozgrzewka 28min 30s 6km 010m (04:45/km) (12.65 km/h) 2x10P+2x5P przerwa 2min (tempo ... 36min 55s 9km 114m (04:03/km) (14.81 km/h) Końcówka 14min 19s 3km 010m (04:45/km) (12.61 km/h)	15 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-06-15", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 61346, "pace": null} BS 12km 000m Aktywności: Spacerniak z Bananem 1h 00min 02s 12km 040m (04:59/km) (12.03 km/h)	16 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-06-16", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 61344, "pace": null} BS 12km 000m Aktywności: BS w lesie 51min 10km 072m (05:04/km) (11.85 km/h)	17	18 Rozgrzewka 7min 48s 1km 317m (05:55/km) (10.13 km/h) 4. Nocny Wrocław Półmaraton 1h 26min 21km 515m (04:00/km) (15.01 km/h)	19	5h 44min 75km 338m (04:34/km) (13.12 km/h)

20 WOD 15min	21 Plan: {"distance": "12.000", "other_creator": null, "date": "2016-06-21", "description": "", "simple_color": 0, "title": "Bs+przebiezki", "duration": null, "effort": null, "id": 62055, "pace": null} Bs+przebiez ki 12km 000m Aktywności: Bs spacerowy+8 przebieżek 1h 03min 38s 12km 708m (05:00/km) (11.98 km/h)	22 Plan: {"distance": "23.000", "other_creator": null, "date": "2016-06-22", "description": "40minBS+3x(3P/1minreg.)+2x(1,5P/1minreg)+2BS", "simple_color": 6, "title": "J - mocny", "duration": null, "effort": null, "id": 62056, "pace": null} J - mocny 23km 000m 40minBS+3x ... 40minBS+3x(3P/1minreg.)+2x(1,5P/1minreg)+2BS Aktywności: 5BS+3x(3P'p2min) +2x(1,5P'p2min) tempo 3:55 1h 26min 24s 20km 070m (04:18/km) (13.94 km/h)	23 Plan: {"distance": "15.000", "other_creator": null, "date": "2016-06-23", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 62057, "pace": null} BS 15km 000m Aktywności: Awaria, trzeba było biegać 39min 46s 8km 201m (04:51/km) (12.37 km/h) Luźna jazda na rozpoczęcie ... 1h 17min 01s 31km 409m (02:27/km) (24.47 km/h)	24	25 Rozgrzewka 16min 51s 3km 156m (05:20/km) (11.24 km/h) Ciechanowskie Święto Biegania 1h 33min 16s 21km 334m (04:22/km) (13.72 km/h)	26 Plan: {"distance": "20.000", "other_creator": null, "date": "2016-06-26", "description": "", "simple_color": 7, "title": "Wybieganie", "duration": null, "effort": null, "id": 62058, "pace": null} Wybieganie 20km 000m Aktywności: WOD 3 9min	4h 59min 65km 469m (04:34/km) (13.10 km/h) 24min 1h 17min 31km 409m (02:27/km) (24.47 km/h)

27 WOD 4 10min Bs spacerowy z Bananem 1h 04min 51s 13km 015m (04:59/km) (12.04 km/h)	28	29 Plan: {"distance": "22.000", "other_creator": null, "date": "2016-06-29", "description": "13BS+6x(1kmI/p'3min)+3BS", "simple_color": 6, "title": "J1", "duration": null, "effort": null, "id": 62181, "pace": null} J1 22km 000m 13BS+6x(1k ... 13BS+6x(1kmI/p'3min)+3BS Aktywności: Bsy -rozgrzewka 57min 23s 11km 922m (04:49/km) (12.47 km/h) 6x1km I tempo 3:35 36min 40s 8km 793m (04:10/km) (14.39 km/h)	30	1	2	3 Plan: {"distance": "20.000", "other_creator": null, "date": "2016-07-03", "description": "", "simple_color": 0, "title": "BS-20", "duration": null, "effort": null, "id": 62266, "pace": null} BS-20 20km 000m	2h 38min 33km 730m (04:42/km) (12.73 km/h) 10min

Razem - Czerwiec 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	21h 16min	275km 829m	04:37/km	12.97 km/h
Siłownia:	34min	0km 000m
Rower:	1h 17min	31km 409m	02:27/km	24.47 km/h