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Dzienniczek - Czerwiec 2012

Jednostka: Tempo | Prędkość

<< Maj 2012		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Lipiec 2012 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
28 BCI 42min 40s 8km 200m (05:12/km) (11.53 km/h) GR 10min SB 6x60m (skip A, ... 16min 3km 000m (05:20/km) (11.25 km/h) 6x100mR 6min 1km 200m (05:00/km) (12.00 km/h)	29 Rozgrzewka 15min 18s 3km 000m (05:06/km) (11.76 km/h) BCII 23min 32s 6km 000m (03:55/km) (15.30 km/h) Schłodzenie 10min 25s 2km 000m (05:13/km) (11.52 km/h) GR 10min 6x100mR 6min 1km 200m (05:00/km) (12.00 km/h)	30 Rozgrzewka 20min 41s 3km 500m (05:55/km) (10.15 km/h) 6x1km, p.4' 42min 59s 10km 300m (04:10/km) (14.38 km/h) GR 10min Schłodzenie 13min 03s 2km 300m (05:40/km) (10.57 km/h)	31 BCI 40min 58s 8km 000m (05:07/km) (11.72 km/h) 6x100mR 5min 29s 1km 300m (04:13/km) (14.22 km/h) GR 5min	1 Rozruch 25min 01s 5km 000m (05:00/km) (11.99 km/h) GR 5min	2 Rozgrzewka 10min 2km 000m (05:00/km) (12.00 km/h) GR 5min Szczytnicka Piątka 18min 16s 5km 200m (03:31/km) (17.08 km/h) Schłodzenie 11min 2km 000m (05:30/km) (10.91 km/h)	3 Rozgrzewka 12min 2km 400m (05:00/km) (12.00 km/h) V Bieg Koguta 36min 04s 10km 000m (03:36/km) (16.64 km/h) 13 Bieg Śladem Konia 15min 24s 4km 400m (03:30/km) (17.14 km/h) GR 5min	6h 10min 81km 000m (04:34/km) (13.11 km/h) 50min

4 BCI 35min 07s 6km 000m (05:51/km) (10.25 km/h) GR 15min SB 4x50m(A,C,W) 6min 1km 200m (05:00/km) (12.00 km/h) 5x100mR 4min 30s 1km 000m (04:30/km) (13.33 km/h)	5 BCI 32min 29s 6km 000m (05:25/km) (11.08 km/h) GR 12min 5x150m 7min 1km 500m (04:40/km) (12.86 km/h) Schłodzenie 10min 33s 2km 000m (05:17/km) (11.37 km/h)	6 BCI 51min 16s 10km 350m (04:57/km) (12.11 km/h) GR 10min	7 Rozgrzewka 10min 2km 000m (05:00/km) (12.00 km/h) BCII 57min 03s 14km 000m (04:05/km) (14.72 km/h) Schłodzenie 5min 1km 000m (05:00/km) (12.00 km/h) GR 10min	8 BCI 30min 25s 6km 000m (05:04/km) (11.84 km/h) GR 15min	9 Rozruch 20min 29s 4km 000m (05:07/km) (11.72 km/h) GR 5min	10 Rozgrzewka 20min 4km 000m (05:00/km) (12.00 km/h) VI Grodziski Półmaraton "Słowaka" 1h 21min 20s 21km 097m (03:51/km) (15.56 km/h)	6h 11min 80km 147m (04:37/km) (12.95 km/h) 1h 07min

11 BCI 47min 29s 8km 000m (05:56/km) (10.11 km/h) GR 15min 8x100mR 8min 1km 600m (05:00/km) (12.00 km/h)	12 BCI 32min 04s 6km 000m (05:21/km) (11.23 km/h) GR 11min SB 5x100m(skip A,C) 11min 2km 000m (05:30/km) (10.91 km/h) 5x100mR 4min 30s 1km 000m (04:30/km) (13.33 km/h)	13 Rozgrzewka 11min 2km 000m (05:30/km) (10.91 km/h) GR 10min BCII 32min 23s 8km 000m (04:03/km) (14.82 km/h) HR:178 Schłodzenie 11min 2km 000m (05:30/km) (10.91 km/h) 5x100mR 4min 30s 1km 000m (04:30/km) (13.33 km/h)	14 BCI 49min 29s 10km 000m (04:57/km) (12.13 km/h) GR 5min	15 BCI 29min 44s 6km 000m (04:57/km) (12.11 km/h) GR 20min 8x100mR 8min 1km 600m (05:00/km) (12.00 km/h)	16 BCI 58min 05s 12km 000m (04:50/km) (12.40 km/h) GR 10min	17 BCI 25min 5km 000m (05:00/km) (12.00 km/h) GR 5min 5x1km, p.6' 16min 36s 5km 000m (03:19/km) (18.07 km/h) HR:189 GR 5min	5h 48min 71km 200m (04:53/km) (12.25 km/h) 1h 21min

18 BCI 37min 09s 6km 240m (05:57/km) (10.08 km/h) GR 20min SB 6x60m(skipA,C,P) 12min 2km 160m (05:33/km) (10.80 km/h) 8x100mR 8min 1km 600m (05:00/km) (12.00 km/h)	19 Rozgrzewka 17min 3km 000m (05:40/km) (10.59 km/h) GR 10min BCII 33min 05s 8km 000m (04:08/km) (14.51 km/h) HR:175 Schłodzenie 5min 30s 1km 000m (05:30/km) (10.91 km/h)	20 BCI 40min 22s 8km 000m (05:03/km) (11.89 km/h) GR 10min 8x100mR 8min 1km 600m (05:00/km) (12.00 km/h)	21 Rozgrzewka 17min 06s 3km 200m (05:21/km) (11.23 km/h) GR 10min 8x200m, p.3' 4min 22s 1km 600m (02:44/km) (21.98 km/h) Schłodzenie 6min 15s 1km 100m (05:41/km) (10.56 km/h)	22 BCI 53min 10km 400m (05:06/km) (11.77 km/h) GR 15min 10x100mR, p.100m trucht 8min 22s 2km 100m (03:59/km) (15.06 km/h)	23 Rozgrzewka 17min 41s 3km 400m (05:12/km) (11.54 km/h) GR 10min Płotki 30min 6x100mR 4min 38s 1km 200m (03:52/km) (15.54 km/h) Schłodzenie 14min 29s 2km 700m (05:22/km) (11.19 km/h)	24 Rozgrzewka 18min 54s 3km 500m (05:24/km) (11.11 km/h) GR 5min WB/BCII 1h 24min 13s 20km 000m (04:13/km) (14.25 km/h) HR:181 Schłodzenie 9min 43s 1km 500m (06:29/km) (9.26 km/h)	6h 39min 82km 300m (04:51/km) (12.35 km/h) 1h 50min

25 BCI 51min 30s 10km 000m (05:09/km) (11.65 km/h) 10x100mR 8min 04s 2km 000m (04:02/km) (14.88 km/h) Schłodzenie 5min 46s 1km 000m (05:46/km) (10.40 km/h) GR 12min	26 Rozgrzewka 11min 2km 000m (05:30/km) (10.91 km/h) BCII 40min 31s 10km 000m (04:03/km) (14.81 km/h) HR:175/182 GR 15min Schłodzenie 5min 30s 1km 000m (05:30/km) (10.91 km/h) 5x100mR 3min 56s 1km 000m (03:56/km) (15.25 km/h) HR:169/179	27 BCI 50min 24s 10km 000m (05:02/km) (11.90 km/h) GR 10min Płotki 30min 5x100mR 3min 58s 1km 000m (03:58/km) (15.13 km/h)	28 Rozgrzewka 17min 26s 3km 000m (05:49/km) (10.33 km/h) 3x400m, p.3' + 3x200m, ... 5min 05s 1km 800m (02:49/km) (21.25 km/h) Schłodzenie 20min 03s 3km 200m (06:16/km) (9.58 km/h) GR 10min	29 BCI 58min 14s 11km 500m (05:04/km) (11.85 km/h) GR 5min	30 BCI 30min 6km 000m (05:00/km) (12.00 km/h) GR 5min Wrocławski bieg nadziei 24min 55s 6km 600m (03:47/km) (15.89 km/h) Schłodzenie 8min 1km 300m (06:09/km) (9.75 km/h)	1 BCI 1h 00min 36s 12km 600m (04:49/km) (12.48 km/h) GR 10min	6h 44min 84km 000m (04:49/km) (12.45 km/h) 1h 37min

Razem - Czerwiec 2012

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	26h 31min	336km 047m	04:44/km	12.67 km/h
GR:	6h 00min	0km 000m