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Dzienniczek

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Dzienniczek - Grudzień 2012

Jednostka: Tempo | Prędkość

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Po	Wt	Śr	Cz	Pt	So	Nd	Razem
26 BC1: 10km + SB: ... 1h 06min 23s 13km 000m (05:06/km) (11.75 km/h) GR 10min GS 10min	27 BC2: 8km (4:17/km) 1h 01min 39s 13km 000m (04:45/km) (12.65 km/h) HR:177/184 GR 10min GS 10min	28 BC1: 10km 47min 10s 10km 000m (04:43/km) (12.72 km/h) GR 10min GS 10min	29 BC1: 10km 46min 47s 10km 000m (04:41/km) (12.83 km/h) GR 10min	30 BC1: 11km + SB: ... 1h 12min 03s 14km 000m (05:09/km) (11.66 km/h) GR 10min	1	2	4h 54min 60km 000m (04:54/km) (12.24 km/h) 50min 30min
				66.7
3 BC1: 10km + SB: ... 1h 03min 58s 13km 000m (04:55/km) (12.19 km/h)	4 BC2: 8km (4:16/km) 45min 05s 10km 000m (04:31/km) (13.31 km/h) GR 5min	5 BC1: 10km 48min 59s 10km 000m (04:54/km) (12.25 km/h)	6 ZB: 20x 200m/200m 44min 43s 10km 000m (04:28/km) (13.42 km/h) GR 10min	7	8 ZAW: 5km (3:33/km) 37min 43s 9km 000m (04:11/km) (14.32 km/h) GS 30min	9 WB: 28km 2h 28min 35s 28km 000m (05:18/km) (11.31 km/h) GR 10min	6h 29min 80km 000m (04:51/km) (12.34 km/h) 25min 30min

10 BC1: 10km 45min 53s 10km 000m (04:35/km) (13.08 km/h) GR 10min	11 BC2: 8km (4:12/km) 45min 29s 10km 400m (04:22/km) (13.72 km/h) GR 10min	12 BC1: 9km + SB: ... 57min 39s 11km 600m (04:58/km) (12.07 km/h) GR 5min	13 ZB: 10x 400m/400m 46min 06s 10km 000m (04:37/km) (13.02 km/h) GR 5min	14 BC1: 9km 44min 02s 9km 200m (04:47/km) (12.54 km/h)	15	16	3h 59min 51km 200m (04:40/km) (12.85 km/h) 30min

17 BC1: 10km 46min 40s 10km 000m (04:40/km) (12.86 km/h) GR 10min	18 BC1: 10km 24min 50s 5km 000m (04:58/km) (12.08 km/h) GR 5min	19	20 BC3: 9km (3:56/km) 39min 49s 10km 000m (03:59/km) (15.07 km/h) GR 10min	21 BC1: 10km 47min 55s 10km 000m (04:48/km) (12.52 km/h) GR 10min	22	23	2h 39min 35km 000m (04:32/km) (13.19 km/h) 35min

24 BC1: 15km + SB: ... 1h 30min 39s 18km 300m (04:57/km) (12.11 km/h) GS (brzuch, łapy) 15min	25 BC1: 5km + R: ... 33min 02s 6km 700m (04:56/km) (12.17 km/h) GR 15min	26 BC1: 6km + SB: ... 34min 06s 7km 100m (04:48/km) (12.49 km/h) GR 5min	27 BC1: 5km + BC2: ... 35min 26s 8km 000m (04:26/km) (13.55 km/h) Siłownia 1h 00min Piłki lekarskie 15min	28 BC3: 4km (3:55/km) 55min 29s 12km 000m (04:37/km) (12.98 km/h) GR 10min	29	30	4h 08min 52km 100m (04:46/km) (12.57 km/h) 1h 30min 30min

31 ZAW: 10km (3:49/km) 1h 03min 11s 15km 000m (04:13/km) (14.24 km/h) GR 5min	1 BC1: 10km 46min 34s 10km 000m (04:39/km) (12.88 km/h) GR 5min	2 BC1: 17km 1h 23min 50s 17km 000m (04:56/km) (12.17 km/h) GR 5min	3 BC1: 10km 49min 16s 10km 000m (04:56/km) (12.18 km/h) GR 5min	4 BC1: + SB: 5x120pod ... 1h 01min 24s 13km 000m (04:43/km) (12.70 km/h) GR 5min	5 WB: 26km 2h 12min 18s 26km 000m (05:05/km) (11.79 km/h) GR 12min	6 BC1: 10km + R: ... 53min 10km 000m (05:18/km) (11.32 km/h) GR 10min	8h 09min 101km 000m (04:50/km) (12.38 km/h) 47min

Razem - Grudzień 2012

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	18h 19min	233km 300m	04:42/km	12.73 km/h
GR:	2h 05min	0km 000m
GS:	2h 00min	0km 000m