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Dzienniczek - Marzec 2017

Jednostka: Tempo | Prędkość

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Po	Wt	Śr	Cz	Pt	So	Nd	Razem
27 Plan: {"distance": "12.000", "other_creator": null, "date": "2017-02-27", "description": "", "simple_color": 0, "title": "BS 15", "duration": null, "effort": null, "id": 69012, "pace": null} BS 15 12km 000m Aktywności: Bs i szybkie podbiegi ... 1h 07min 41s 12km 832m (05:16/km) (11.38 km/h)	28 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-02-28", "description": "OWB1 8km+5x2' \u017cywo przerwa 2 trucht", "simple_color": 6, "title": "szybko\u015bci\u00f3wka ", "duration": null, "effort": null, "id": 65559, "pace": null} szybkościów ka 16km 000m OWB1 8km+5 ... OWB1 8km+5x2' żywo przerwa 2 trucht Aktywności: 4BS+5x2min BT/2'+BS 1h 08min 42s 13km 287m (05:10/km) (11.60 km/h)	1 Plan: {"distance": "15.000", "other_creator": null, "date": "2017-03-01", "description": "", "simple_color": 0, "title": "OWB1 +10 przebie\u017c", "duration": null, "effort": null, "id": 65560, "pace": null} OWB1 +10 przebież 15km 000m Aktywności: Spacerniak z Włóczykijem 57min 53s 10km 008m (05:47/km) (10.37 km/h)	2 WOD 1 8min	3 WOD 2 10min	4 Plan: {"distance": "10.000", "other_creator": null, "date": "2017-03-04", "description": "", "simple_color": 0, "title": "Spacerniak", "duration": null, "effort": null, "id": 65562, "pace": null} Spacerniak 10km 000m Aktywności: BS+5przebież 1h 03min 57s 11km 319m (05:39/km) (10.62 km/h)	5 Plan: {"distance": "79.000", "other_creator": null, "date": "2017-03-05", "description": "", "simple_color": 1, "title": "16 tydz", "duration": null, "effort": null, "id": 65564, "pace": null} 16 tydz 79km 000m {"distance": "27.000", "other_creator": null, "date": "2017-03-05", "description": "\nWB2 9km+WB3 8km +1km (4:15/4:05)+3M", "simple_color": 6, "title": "BNP 18", "duration": null, "effort": null, "id": 65563, "pace": null} BNP 18 27km 000m WB2 9km+W ... WB2 9km+WB3 8km +1km (4:15/4:05)+3M Aktywności: Rozgrzewka 25min 39s 3km 973m (06:27/km) (9.29 km/h) 37 Półmaraton Wiązowna 1h 31min 52s 21km 242m (04:19/km) (13.87 km/h)	6h 15min 72km 661m (05:10/km) (11.60 km/h) 18min

6 WOD 3 15min	7 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-03-07", "description": "OWB1+SB(7x100W50p)", "simple_color": 5, "title": "Owb1+SB", "duration": null, "effort": null, "id": 67777, "pace": null} Owb1+SB 16km 000m OWB1+SB(7x ... OWB1+SB(7x100W50p) Aktywności: brzuchata 5tka Powt:400 BS+7xsb(100Wiel5 0Pod)+BS+3x400R (3:25) 1h 25min 42s 16km 060m (05:20/km) (11.24 km/h)	8 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-03-08", "description": "WB2 12km (4:20-4:15)+3M", "simple_color": 4, "title": "WB12", "duration": null, "effort": null, "id": 67778, "pace": null} WB12 18km 000m WB2 12km ( ... WB2 12km (4:20-4:15)+3M Aktywności: 4BS+10WB2(4:08)+ 3BS 1h 15min 06s 17km 020m (04:25/km) (13.60 km/h)	9 Plan: {"distance": "25.000", "other_creator": null, "date": "2017-03-09", "description": "", "simple_color": 7, "title": "Wb25", "duration": null, "effort": null, "id": 67779, "pace": null} Wb25 25km 000m {"distance": null, "other_creator": null, "date": "2017-03-09", "description": "", "simple_color": 7, "title": "WOD ", "duration": null, "effort": null, "id": 69411, "pace": null} WOD Aktywności: WOD 4 20min brzuchata 5tka Powt:400 Wybieganie 1h 53min 17s 22km 045m (05:08/km) (11.68 km/h)	10 Plan: {"distance": null, "other_creator": null, "date": "2017-03-10", "description": "", "simple_color": 7, "title": "WOD 5", "duration": null, "effort": null, "id": 69412, "pace": null} WOD 5 Aktywności: WOD 5 10min	11 Plan: {"distance": "17.000", "other_creator": null, "date": "2017-03-11", "description": "OWB1+SB(10x50W100P)", "simple_color": 5, "title": "OWB1+SB", "duration": null, "effort": null, "id": 67780, "pace": null} OWB1+SB 17km 000m OWB1+SB(10 ... OWB1+SB(10x50W100P) Aktywności: BSy w lesie z ... 1h 31min 16s 15km 913m (05:44/km) (10.46 km/h)	12 Plan: {"distance": "27.000", "other_creator": null, "date": "2017-03-12", "description": "4BS+BNP18km=WB2 9km+WB3 8km+1I (4:15/4:05)+3M+4BS", "simple_color": 6, "title": "BNP 18", "duration": null, "effort": null, "id": 67781, "pace": null} BNP 18 27km 000m 4BS+BNP18k ... 4BS+BNP18km=WB2 9km+WB3 8km+1I (4:15/4:05)+3M+4BS {"distance": null, "other_creator": null, "date": "2017-03-12", "description": "", "simple_color": 7, "title": "WOD 6", "duration": null, "effort": null, "id": 69413, "pace": null} WOD 6 Aktywności: 16BNP =10 WB2 (4:12)+5 ... 1h 05min 59s 16km 016m (04:07/km) (14.56 km/h) BS+3M (3:30)+szyki z Arturem 33min 18s 7km 012m (04:45/km) (12.63 km/h) Rozgrzewka 22min 29s 4km 006m (05:37/km) (10.69 km/h)	8h 07min 98km 072m (04:58/km) (12.08 km/h) 45min Powt: 800
		73.9	74.0			73.9
13 WOD6 12min	14 WOD 7 15min	15 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-03-15", "description": "WB2 12km (4:20-4:15)+3M", "simple_color": 4, "title": "WB2", "duration": null, "effort": null, "id": 69235, "pace": null} WB2 18km 000m WB2 12km ( ... WB2 12km (4:20-4:15)+3M Aktywności: WOD 8 15min 4BS+12WB2 (4:07)+2BS 1h 19min 20s 18km 019m (04:24/km) (13.63 km/h)	16 Plan: {"distance": "20.000", "other_creator": null, "date": "2017-03-16", "description": "25-30", "simple_color": 7, "title": "Wybieganie ", "duration": null, "effort": null, "id": 69236, "pace": null} Wybieganie 20km 000m 25-30 Aktywności: Wybieganie z Arturem 1h 42min 46s 20km 032m (05:08/km) (11.70 km/h)	17 Plan: {"distance": "15.000", "other_creator": null, "date": "2017-03-17", "description": "", "simple_color": 5, "title": "BS 15km", "duration": null, "effort": null, "id": 69644, "pace": null} BS 15km 15km 000m Aktywności: BS Banan Danielus 1h 18min 07s 14km 595m (05:21/km) (11.21 km/h)	18	19 Plan: {"distance": "30.000", "other_creator": null, "date": "2017-03-19", "description": "6BS+BNP18 (11WB2+6WB3+1 I) +3M+5BS\n(4:10,4:05)", "simple_color": 6, "title": "BNP 18", "duration": null, "effort": null, "id": 69746, "pace": null} BNP 18 30km 000m 6BS+BNP18 ... 6BS+BNP18 (11WB2+6WB3+1 I) +3M+5BS (4:10,4:05) Aktywności: Wybieganie szybkie 2h 17min 48s 30km 009m (04:36/km) (13.07 km/h)	6h 38min 82km 655m (04:48/km) (12.46 km/h) 42min

20	21 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-03-21", "description": "OWB1+SB(7x100W50p)", "simple_color": 5, "title": "OWB1+SB", "duration": null, "effort": null, "id": 69237, "pace": null} OWB1+SB 16km 000m OWB1+SB(7x ... OWB1+SB(7x100W50p) Aktywności: Szuranie po Lesie z ... 1h 09min 33s 12km 002m (05:48/km) (10.35 km/h)	22 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-03-22", "description": "WB2 12km (4:20-4:15)+3M", "simple_color": 4, "title": "WB2", "duration": null, "effort": null, "id": 69238, "pace": null} WB2 18km 000m WB2 12km ( ... WB2 12km (4:20-4:15)+3M	23 WOD 9 15min	24 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-03-24", "description": "OWB1+SB(10x50W100P)", "simple_color": 5, "title": "BS+SB", "duration": null, "effort": null, "id": 69938, "pace": null} BS+SB 16km 000m OWB1+SB(10 ... OWB1+SB(10x50W100P) Aktywności: BS+10xSB(50W100P )+BS 1h 20min 03s 16km 285m (04:55/km) (12.21 km/h)	25 Plan: {"distance": "20.000", "other_creator": null, "date": "2017-03-25", "description": "", "simple_color": 7, "title": "Wybieganie", "duration": null, "effort": null, "id": 69240, "pace": null} Wybieganie 20km 000m Aktywności: Wybieganie Włóczykij Artur 2h 02min 04s 20km 924m (05:50/km) (10.28 km/h)	26 Plan: {"distance": "30.000", "other_creator": null, "date": "2017-03-26", "description": "6BS+BNP18km=WB2 11km+WB3 7km+1I (4:10/4:05)+3M+5BS", "simple_color": 6, "title": "BNP 18", "duration": null, "effort": null, "id": 69241, "pace": null} BNP 18 30km 000m 6BS+BNP18k ... 6BS+BNP18km=WB2 11km+WB3 7km+1I (4:10/4:05)+3M+5BS Aktywności: Rozgrzewka 30min 6km 000m (05:00/km) (12.00 km/h) BNP 16 (11WB2-3+4WB3+1I ) 1h 05min 06s 16km 016m (04:04/km) (14.76 km/h)	6h 06min 71km 227m (05:08/km) (11.65 km/h) 15min

27 WOD 10 25min	28 Plan: {"distance": "16.000", "other_creator": null, "date": "2017-03-28", "description": "OWB1+SB(7x100W50p)", "simple_color": 5, "title": "BS+SB", "duration": null, "effort": null, "id": 69942, "pace": null} BS+SB 16km 000m OWB1+SB(7x ... OWB1+SB(7x100W50p) Aktywności: różne ćwiczenia pomieszane Powt:150 BS+10xSB(75mW74P )+BS 1h 30min 20s 15km 885m (05:41/km) (10.55 km/h)	29 Plan: {"distance": "18.000", "other_creator": null, "date": "2017-03-29", "description": "WB2 12km (4:15-4:10)+3M", "simple_color": 2, "title": "WB2", "duration": null, "effort": null, "id": 69939, "pace": null} WB2 18km 000m WB2 12km ( ... WB2 12km (4:15-4:10)+3M Aktywności: 4BS+8WB2 (4:10)+4BW 1h 13min 36s 16km 015m (04:36/km) (13.06 km/h)	30	31 Plan: {"distance": "15.000", "other_creator": null, "date": "2017-03-31", "description": "", "simple_color": 0, "title": "Spacerniak", "duration": null, "effort": null, "id": 70080, "pace": null} Spacerniak 15km 000m Aktywności: BSY 1h 04min 55s 11km 183m (05:48/km) (10.34 km/h)	1 Rozgrzewka 26min 46s 3km 052m (08:46/km) (6.84 km/h) Półmaraton Leśny „Na żarcie” 1h 32min 03s 21km 005m (04:23/km) (13.69 km/h)	2 Rozgrzewka 26min 33s 4km 662m (05:42/km) (10.54 km/h) II Bieg Wiosny – ... 37min 06s 9km 073m (04:05/km) (14.67 km/h)	6h 51min 80km 875m (05:05/km) (11.80 km/h) 25min Powt: 150

Razem - Marzec 2017

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	28h 40min	341km 579m	05:02/km	11.91 km/h
Siłownia:	2h 25min	0km 000m
Brzuszki :		Powtórzeń: 950