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Dzienniczek - Lipiec 2012

Jednostka: Tempo | Prędkość

<< Czerwiec 2012		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Sierpień 2012 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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

2 BCI 1h 10min 48s 14km 000m (05:03/km) (11.86 km/h) GR 20min SB 5x40m (a,c,w) 7min 1km 200m (05:50/km) (10.29 km/h) 5x100mR 3min 58s 1km 000m (03:58/km) (15.13 km/h)	3 Rozgrzewka 12min 23s 2km 200m (05:38/km) (10.66 km/h) GR 5min BCII 41min 15s 10km 000m (04:08/km) (14.55 km/h) HR:171 Schłodzenie 9min 57s 1km 800m (05:32/km) (10.85 km/h) GS 15min	4 TR: BCI 51min 10km 250m (04:59/km) (12.06 km/h) TP: BCI 51min 03s 10km 300m (04:57/km) (12.11 km/h) GR 10min	5 BCI 50min 22s 10km 150m (04:58/km) (12.09 km/h) GR 7min	6 Rozruch 21min 48s 4km 300m (05:04/km) (11.83 km/h) GR 5min	7 Rozgrzewka 19min 3km 703m (05:08/km) (11.69 km/h) III Nocny Rybnicki Półmaraton ... 1h 26min 15s 21km 097m (04:05/km) (14.68 km/h)	8 BCI 55min 10km 000m (05:30/km) (10.91 km/h) GR 20min	7h 59min 100km 000m (04:47/km) (12.50 km/h) 1h 07min 15min

9 BCI 1h 49min 38s 19km 500m (05:37/km) (10.67 km/h) Spacerek 1h 00min 6km 300m (09:31/km) (6.30 km/h)	10 Rozgrzewka 16min 30s 3km 100m (05:19/km) (11.27 km/h) GR 15min BCII 40min 14s 10km 000m (04:01/km) (14.91 km/h) HR:174 Schłodzenie 6min 1km 100m (05:27/km) (11.00 km/h)	11 Rozgrzewka 11min 2km 000m (05:30/km) (10.91 km/h) GR 10min 5x1km, p.5' 17min 46s 5km 000m (03:33/km) (16.89 km/h) Schlodzenie 11min 2km 000m (05:30/km) (10.91 km/h)	12 BCI 54min 49s 11km 000m (04:59/km) (12.04 km/h) GR 10min	13 Rozruch 24min 30s 5km 000m (04:54/km) (12.24 km/h) GR 5min	14	15 Rozgrzewka 15min 3km 000m (05:00/km) (12.00 km/h) GR 5min WB/BCII 2h 01min 15s 29km 200m (04:09/km) (14.45 km/h) Schłodzenie 16min 2km 800m (05:43/km) (10.50 km/h)	8h 23min 100km 000m (05:02/km) (11.91 km/h) 45min

16 BCI 50min 50s 10km 000m (05:05/km) (11.80 km/h) GR 20min SB 12x100m (pod,A,C) 41min 52s 8km 000m (05:14/km) (11.46 km/h)	17 Rozgrzewka 12min 19s 2km 100m (05:52/km) (10.23 km/h) BCII 56min 19s 14km 000m (04:01/km) (14.92 km/h) HR:172 Schłodzenie 6min 1km 000m (06:00/km) (10.00 km/h) R 10x100m 9min 25s 2km 100m (04:29/km) (13.38 km/h) GR 10min	18 Rozgrzewka 5min 26s 1km 000m (05:26/km) (11.04 km/h) ZB 15x1'30'' p. 2'30'' 1h 00min 14km 000m (04:17/km) (14.00 km/h) GR 10min	19 BCI 53min 12s 11km 100m (04:48/km) (12.52 km/h) GR 2min	20	21 Rozgrzewka 15min 58s 3km 000m (05:19/km) (11.27 km/h) BCII 39min 39s 10km 000m (03:58/km) (15.13 km/h) HR:174 Schłodzenie 15min 52s 3km 000m (05:17/km) (11.34 km/h) GR 10min	22 WB 1h 43min 10s 20km 700m (04:59/km) (12.04 km/h) GR 15min	7h 50min 100km 000m (04:42/km) (12.77 km/h) 1h 07min

23 BCI 49min 33s 10km 000m (04:57/km) (12.11 km/h) SB 12x150m (pod,wiel,C,A) 25min 06s 5km 000m (05:01/km) (11.95 km/h) GR 10min A6W T1D1 6min	24 Rozgrzewka 11min 2km 000m (05:30/km) (10.91 km/h) BCII 56min 28s 14km 000m (04:02/km) (14.88 km/h) HR:177 Schłodzenie 11min 2km 000m (05:30/km) (10.91 km/h) GR 10min A6W T1D2 9min 30s	25 Rozgrzewka 11min 30s 2km 100m (05:29/km) (10.96 km/h) ZB 15x1'30'' p. 2'30' 1h 00min 13km 700m (04:23/km) (13.70 km/h) Schłodzenie 13min 2km 200m (05:55/km) (10.15 km/h) GR 5min A6W T1D3 8min 10s	26 BCI 1h 22min 05s 16km 000m (05:08/km) (11.70 km/h) GR 10min A6W T1D4 13min	27 Rzogrzewka 5min 30s 1km 000m (05:30/km) (10.91 km/h) BCII 41min 32s 10km 000m (04:09/km) (14.45 km/h) HR:173 Schłodzenie 11min 2km 000m (05:30/km) (10.91 km/h) GR 5min A6W T1D5 12min 30s	28 BCI 50min 38s 10km 000m (05:04/km) (11.85 km/h) GR 5min A6W T1D6 13min	29 WB/BC2 2h 13min 03s 30km 000m (04:26/km) (13.53 km/h) GR 5min A6W T1D7 16min 15s	9h 21min 120km 000m (04:40/km) (12.82 km/h) 1h 19min 49min

30 BCI 1h 11min 48s 14km 000m (05:08/km) (11.70 km/h) GR 10min	31 Rozgrzewka 11min 2km 000m (05:30/km) (10.91 km/h) GR 11min BCIII 2x5km, p.5' 38min 57s 10km 000m (03:54/km) (15.40 km/h) HR:173/180 Schłodzenie 8min 15s 1km 500m (05:30/km) (10.91 km/h) GR 11min	1 BCI 58min 52s 10km 500m (05:36/km) (10.70 km/h) GR 5min	2 BCI 35min 06s 6km 500m (05:24/km) (11.11 km/h) GR 10min Płotki 34min	3 Rozgrzewka 14min 2km 500m (05:36/km) (10.71 km/h) BZ 5x1km, p.1km 41min 14s 10km 000m (04:07/km) (14.55 km/h) GR 15min	4 BCI 15min 3km 000m (05:00/km) (12.00 km/h)	5	4h 54min 60km 000m (04:54/km) (12.24 km/h) 1h 36min

Razem - Lipiec 2012

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	36h 45min	460km 100m	04:47/km	12.52 km/h
GR:	5h 00min	0km 000m
GS:	1h 04min	0km 000m