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Dzienniczek - Czerwiec 2013

Jednostka: Tempo | Prędkość

<< Maj 2013		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Lipiec 2013 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
27	28 Plan: Easy Run 6km 000m 07:34/km Run 6 KM a ... Run 6 KM at a pace of about 7:34 per KM -- for a total time of 45:27. The pace of 7:34 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	29	30 Plan: Speedwork 6km 000m Run a tota ... Run a total distance of 6 KM. Your run should include: - a warm up of about 2 KM at an easy pace - 3 repeats of 800 meters each; your time for each repeat should be 4:43 - a 400-meter recovery jog after each repeat - a cool down of about 1 KM at an easy pace	31	1	2 Plan: Long Run 8km 000m 07:34/km Run 8 KM a ... Run 8 KM at a pace of about 7:34 per KM -- for a total time of 1:00:36. The pace of 7:34 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

3 Running 33min 21s 4km 789m (06:58/km) (8.62 km/h) Running 33min 21s 4km 789m (06:58/km) (8.62 km/h)	4 Plan: Easy Run 6km 000m 07:31/km Run 6 KM a ... Run 6 KM at a pace of about 7:31 per KM -- for a total time of 45:06. The pace of 7:31 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	5	6 Plan: Tempo Run 6km 000m Run a tot ... Run a total distance of 6 KM. Your run should include: - a warm up of about 2 KM at an easy pace - 3 KM at a pace of 6:36 per KM --- for a total time of 19:49. - a cool down of about 1 KM at an easy pace	7	8	9 Plan: Long Run 10km 000m 07:31/km Run 10 KM ... Run 10 KM at a pace of about 7:31 per KM -- for a total time of 1:15:11. The pace of 7:31 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	1h 06min 9km 578m (06:57/km) (8.62 km/h)

10	11 Plan: Easy Run 5km 000m 07:27/km Run 5 KM a ... Run 5 KM at a pace of about 7:27 per KM -- for a total time of 37:18. The pace of 7:27 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	12	13 Plan: Tempo Run 6km 000m Run a tot ... Run a total distance of 6 KM. Your run should include: - a warm up of about 2 KM at an easy pace - 3 KM at a pace of 6:33 per KM --- for a total time of 19:39. - a cool down of about 1 KM at an easy pace	14 Plan: Easy Run 4km 000m 07:27/km Run 4 KM a ... Run 4 KM at a pace of about 7:27 per KM -- for a total time of 29:51. The pace of 7:27 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	15	16 Plan: Long Run 10km 000m 07:27/km Run 10 KM ... Run 10 KM at a pace of about 7:27 per KM -- for a total time of 1:14:37. The pace of 7:27 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

17	18 Plan: Easy Run 5km 000m 07:24/km Run 5 KM a ... Run 5 KM at a pace of about 7:24 per KM -- for a total time of 37:02. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	19	20 Plan: Easy Run 5km 000m 07:24/km Run 5 KM a ... Run 5 KM at a pace of about 7:24 per KM -- for a total time of 37:02. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	21 Plan: Easy Run 5km 000m 07:24/km Run 5 KM a ... Run 5 KM at a pace of about 7:24 per KM -- for a total time of 37:02. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	22	23 Plan: Easy Run 6km 000m 07:24/km Run 6 KM ... Run 6 KM at a pace of about 7:24 per KM -- for a total time of 44:26. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

24	25 Plan: Easy Run 4km 000m 07:24/km Run 4 KM ... Run 4 KM at a pace of about 7:24 per KM -- for a total time of 29:37. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	26	27 Plan: Bieg 6km 000m Run a tota ... Run a total distance of 6 KM. Your run should include: - a warm up of about 2 KM at an easy pace - 3 repeats of 800 meters each; your time for each repeat should be 4:36 - a 400-meter recovery jog after each repeat - a cool down of about 1 KM at an easy pace	28 Plan: Easy Run 4km 000m 07:24/km Run 4 KM a ... Run 4 KM at a pace of about 7:24 per KM -- for a total time of 29:37. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	29	30 Plan: Long Run 13km 000m 07:24/km Run 13 KM ... Run 13 KM at a pace of about 7:24 per KM -- for a total time of 1:36:16. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

Razem - Czerwiec 2013

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	1h 06min	9km 578m	06:57/km	8.62 km/h