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Dzienniczek - Styczeń 2017

Jednostka: Tempo | Prędkość

<< Grudzień 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Luty 2017 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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

2 WOD Klaudia Sz 15min	3 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-01-03", "description": "oWB1+SB(7x50S100W)", "simple_color": 5, "title": "OWB1+SB", "duration": null, "effort": null, "id": 65330, "pace": null} OWB1+SB 16km 000m oWB1+SB(7x ... oWB1+SB(7x50S100W) Aktywności: BS+SB 7x(50s100) BS 1h 23min 03s 15km 176m (05:28/km) (10.96 km/h)	4 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-01-04", "description": "WB2 12Km (4:20-4:15)+3M", "simple_color": 4, "title": "WB2 12km+3M", "duration": null, "effort": null, "id": 65331, "pace": null} WB2 12km+3M 18km 000m WB2 12Km ( ... WB2 12Km (4:20-4:15)+3M Aktywności: 4BS+WB2 12km (4:30-4:40)+1BS 1h 22min 54s 17km 004m (04:53/km) (12.31 km/h)	5	6 Plan: {"distance": "25.000", "other_creator": null, "date": "2017-01-06", "description": "", "simple_color": 7, "title": "WB25", "duration": null, "effort": null, "id": 67327, "pace": null} WB25 25km 000m Aktywności: 3Króli Wybieganie z LIderem 1h 30min 37s 17km 029m (05:19/km) (11.28 km/h)	7 Plan: {"distance": "12.000", "other_creator": null, "date": "2017-01-07", "description": "", "simple_color": 5, "title": "BS+przebie\u017c x10", "duration": null, "effort": null, "id": 65323, "pace": null} BS+przebież x10 12km 000m Aktywności: Wybieganie z Danielem 1h 20min 23s 16km 192m (04:58/km) (12.09 km/h)	8 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-01-08", "description": "2BS rozgrzewka+10 zawody+4BS rozbieganie", "simple_color": 4, "title": "Zimowy dziadek", "duration": null, "effort": null, "id": 65333, "pace": null} Zimowy dziadek 16km 000m 2BS rozgrz ... 2BS rozgrzewka+10 zawody+4BS rozbieganie {"distance": "85.000", "other_creator": null, "date": "2017-01-08", "description": "", "simple_color": 1, "title": "tydz8", "duration": null, "effort": null, "id": 65543, "pace": null} tydz8 85km 000m Aktywności: Rozgrzewka przed Dziadkiem 27min 06s 5km 016m (05:24/km) (11.11 km/h) V Bieg Zimowego Dziadka 42min 16s 10km 262m (04:07/km) (14.57 km/h) Rozbieganie 10min 03s 1km 836m (05:28/km) (10.96 km/h)	6h 56min 82km 515m (05:02/km) (11.89 km/h) 15min
	74.0
9 Spacerniak z Bananem 1h 00min 19s 11km 327m (05:20/km) (11.27 km/h)	10 WOD 1 10min 4BS+10WB2 (4:15)+3M 1h 20min 33s 17km 005m (04:44/km) (12.67 km/h)	11 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-01-11", "description": "WB2 12Km (4:20-4:15)+3M", "simple_color": 4, "title": "Wb12+3M", "duration": null, "effort": null, "id": 65335, "pace": null} Wb12+3M 18km 000m WB2 12Km ( ... WB2 12Km (4:20-4:15)+3M Aktywności: WOD 2 15min	12 Plan: {"distance": "28.000", "other_creator": null, "date": "2017-01-12", "description": "", "simple_color": 7, "title": "Wb 28", "duration": null, "effort": null, "id": 65336, "pace": null} Wb 28 28km 000m Aktywności: Wybieganie 25 z Włócykijem 2h 07min 47s 25km 089m (05:06/km) (11.78 km/h)	13 WOD 3 20min	14 Plan: {"distance": "15.000", "other_creator": null, "date": "2017-01-14", "description": "", "simple_color": 0, "title": "OWB1", "duration": null, "effort": null, "id": 65337, "pace": null} OWB1 15km 000m Aktywności: Spacerniak z Włóczykijem i ... 53min 12s 10km 010m (05:19/km) (11.29 km/h)	15 Plan: {"distance": null, "other_creator": null, "date": "2017-01-15", "description": "", "simple_color": 6, "title": "Chomicz\u00f3wka", "duration": null, "effort": null, "id": 65324, "pace": null} Chomiczówka {"distance": "97.000", "other_creator": null, "date": "2017-01-15", "description": "", "simple_color": 1, "title": "tydz 9", "duration": null, "effort": null, "id": 65544, "pace": null} tydz 9 97km 000m Aktywności: WOD 4 15min XII BIEG O PUCHAR ... 24min 43s 5km 105m (04:50/km) (12.39 km/h) XXXIV BIEG CHOMICZÓWKI 59min 43s 15km 187m (03:56/km) (15.26 km/h)	6h 46min 83km 723m (04:51/km) (12.36 km/h) 1h 00min

16 WOD 5 15min Spacerniak po zawodach 54min 45s 10km 535m (05:12/km) (11.55 km/h)	17	18 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-01-18", "description": "Wb2 12km (4:20-4:15)+3M", "simple_color": 4, "title": "WB2 12", "duration": null, "effort": null, "id": 65339, "pace": null} WB2 12 18km 000m Wb2 12km ( ... Wb2 12km (4:20-4:15)+3M Aktywności: 4BS+5,5WB2+4BS 1h 07min 37s 14km 017m (04:49/km) (12.44 km/h)	19	20 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-01-20", "description": "Wybieganie", "simple_color": 7, "title": "WB 18", "duration": null, "effort": null, "id": 67674, "pace": null} WB 18 18km 000m Wybieganie Aktywności: Spacerniak na łyżwach - ... 58min 20s 10km 600m (05:30/km) (10.90 km/h)	21 Plan: {"distance": "24.000", "other_creator": null, "date": "2017-01-21", "description": "BNP 16k=WB2 12+ WB3 3+1km (4:20/4:10)+3M", "simple_color": 6, "title": "BNP 16 km", "duration": null, "effort": null, "id": 67631, "pace": null} BNP 16 km 24km 000m BNP 16k=WB ... BNP 16k=WB2 12+ WB3 3+1km (4:20/4:10)+3M Aktywności: Rozgrzewka BNP 19min 18s 3km 604m (05:21/km) (11.20 km/h) BNP 12WB2(<4:20)+3WB 3(4:05)+1I(3:38) 1h 07min 44s 16km 014m (04:14/km) (14.19 km/h) Wystudzenie 20min 31s 4km 215m (04:52/km) (12.33 km/h)	22 Plan: {"distance": "86.000", "other_creator": null, "date": "2017-01-22", "description": "", "simple_color": 0, "title": "tydz. 10", "duration": null, "effort": null, "id": 65545, "pace": null} tydz. 10 86km 000m Aktywności: WOD 6 15min	4h 48min 58km 985m (04:53/km) (12.28 km/h) 30min

23 WOD 7 15min	24 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-01-24", "description": "OWB1+SB(7x150W)", "simple_color": 5, "title": "OWB1+SB", "duration": null, "effort": null, "id": 65520, "pace": null} OWB1+SB 16km 000m OWB1+SB(7x ... OWB1+SB(7x150W) Aktywności: BS+SB podbiegi wiadukt 1h 16min 06s 15km 047m (05:03/km) (11.86 km/h)	25 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-01-25", "description": "WB2 12km (4:20-4:15)+3M", "simple_color": 4, "title": "WB2 12km", "duration": null, "effort": null, "id": 65521, "pace": null} WB2 12km 18km 000m WB2 12km ( ... WB2 12km (4:20-4:15)+3M Aktywności: WOD 8 15min BS4,5+10WB2 (4:15) 1h 11min 04s 15km 316m (04:38/km) (12.93 km/h)	26 Plan: {"distance": "22.000", "other_creator": null, "date": "2017-01-26", "description": "", "simple_color": 7, "title": "WB", "duration": null, "effort": null, "id": 65522, "pace": null} WB 22km 000m Aktywności: WOD 9 15min	27 Wybieganie, za krótkie ale ... 1h 22min 11s 17km 084m (04:49/km) (12.47 km/h)	28 Plan: {"distance": "17.000", "other_creator": null, "date": "2017-01-28", "description": "OWB1+SB(10x150W)", "simple_color": 5, "title": "owb1+SB", "duration": null, "effort": null, "id": 65326, "pace": null} owb1+SB 17km 000m OWB1+SB(10 ... OWB1+SB(10x150W) Aktywności: Spoko z Danielem 1h 21min 26s 16km 014m (05:05/km) (11.80 km/h)	29 Plan: {"distance": "27.000", "other_creator": null, "date": "2017-01-29", "description": "WB2 12km+WB3 5km+ 1km (4:20/4:10)+3M ", "simple_color": 6, "title": "BNP 18km", "duration": null, "effort": null, "id": 65523, "pace": null} BNP 18km 27km 000m WB2 12km+W ... WB2 12km+WB3 5km+ 1km (4:20/4:10)+3M {"distance": "91.000", "other_creator": null, "date": "2017-01-29", "description": "", "simple_color": 1, "title": "tyd 11", "duration": null, "effort": null, "id": 65546, "pace": null} tyd 11 91km 000m Aktywności: Rozgrzewka przez BNP 33min 06s 6km 010m (05:30/km) (10.89 km/h) BNP 15km:WB2 12km (4:17)+WB3 ... 1h 07min 31s 16km 016m (04:13/km) (14.23 km/h) Wystudzenie po BNP 19min 20s 4km 044m (04:47/km) (12.55 km/h)	7h 10min 89km 531m (04:48/km) (12.47 km/h) 45min
		74.3			73.5	73.5
30 WOD 10 15min	31 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-01-31", "description": "OWB1+SB(7x150W)", "simple_color": 5, "title": "OWB1+SB", "duration": null, "effort": null, "id": 65524, "pace": null} OWB1+SB 16km 000m OWB1+SB(7x ... OWB1+SB(7x150W) Aktywności: Zajechany WOD-em 55min 29s 10km 314m (05:23/km) (11.15 km/h)	1 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-02-01", "description": "WB2 12m (4:20-4:15)", "simple_color": 4, "title": "WB2 12km", "duration": null, "effort": null, "id": 65525, "pace": null} WB2 12km 18km 000m WB2 12m (4 ... WB2 12m (4:20-4:15) Aktywności: 4BS+12WB2 (4:15)+3M 1h 20min 08s 18km 038m (04:27/km) (13.51 km/h)	2	3	4	5 Plan: {"distance": "98.000", "other_creator": null, "date": "2017-02-05", "description": "", "simple_color": 1, "title": "tydz 12", "duration": null, "effort": null, "id": 65547, "pace": null} tydz 12 98km 000m	2h 15min 28km 352m (04:46/km) (12.54 km/h) 15min
	73.6

Razem - Styczeń 2017

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	28h 02min	342km 172m	04:55/km	12.20 km/h
Siłownia:	2h 45min	0km 000m