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Dzienniczek - Styczeń 2013

Jednostka: Tempo | Prędkość

<< Grudzień 2012		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Luty 2013 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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

7 BC1 + SB: 10x115m 1h 21min 14s 16km 300m (04:59/km) (12.04 km/h) GR 15min Płotki 16min	8 BC2: 10km (4:19/km) 1h 18min 43s 15km 700m (05:01/km) (11.97 km/h) GR 10min GS 10min	9 ZB: 5x200m + 5x300m 1h 16min 36s 15km 000m (05:06/km) (11.75 km/h) GR 10min GS 10min	10 BC1: 10km 52min 28s 10km 000m (05:15/km) (11.44 km/h) GR 10min	11 BC1 + SB: 12x115sAC 1h 28min 06s 15km 500m (05:41/km) (10.56 km/h) GR 5min	12 BC2: 12km (4:16/km) 1h 19min 11s 16km 500m (04:48/km) (12.50 km/h) HR:177/183 GR 5min	13 WB: 21km 2h 00min 08s 21km 000m (05:43/km) (10.49 km/h) GR 10min GS 10min	9h 36min 110km 000m (05:14/km) (11.45 km/h) 1h 21min 30min

14 BC1 + SB: 10x115m 1h 32min 33s 17km 200m (05:23/km) (11.15 km/h) GR 13min Płotki 15min	15 BC2: 10km (4:06/km) 1h 15min 32s 16km 000m (04:43/km) (12.71 km/h) HR:178 GR 10min	16 Spacer 44min 16s 3km 800m (11:39/km) (5.15 km/h) GS 40min	17 Spacer 46min 16s 4km 000m (11:34/km) (5.19 km/h) GR 5min	18 BC1 + SB: 5x100skipA 49min 30s 9km 000m (05:30/km) (10.91 km/h) GR 10min	19	20 BC1: 4km 20min 13s 4km 000m (05:03/km) (11.87 km/h) GR 10min GS 31min	5h 28min 54km 000m (06:04/km) (9.87 km/h) 1h 03min 1h 11min

21 BC1 + SB: 10x115pod 1h 10min 39s 13km 000m (05:26/km) (11.04 km/h) GR 10min Płotki 15min	22 BC2: 10km (4:05/km) 1h 03min 14km 000m (04:30/km) (13.33 km/h) HR:178/186 GR 15min GS 10min	23 BC1: 16km 1h 36min 09s 16km 600m (05:48/km) (10.36 km/h) Spr 25min GR 10min	24 BC1: 12km 1h 05min 12s 12km 400m (05:15/km) (11.41 km/h) GR + Spr 15min Siłownia 1h 00min	25 BC1 + SB: 5x100sA ... 54min 14s 10km 000m (05:25/km) (11.06 km/h) GR 5min	26 ZAW: 5km (3:51/km) 37min 06s 8km 000m (04:38/km) (12.94 km/h) BC1: 12km 1h 08min 20s 13km 000m (05:15/km) (11.41 km/h) GR 5min	27 WB: 26km 2h 15min 20s 26km 000m (05:12/km) (11.53 km/h) BC1: 7km 40min 49s 7km 000m (05:50/km) (10.29 km/h) GR 10min	10h 30min 120km 000m (05:15/km) (11.41 km/h) 1h 50min 1h 10min

28 Rozruch 13min 36s 2km 100m (06:29/km) (9.26 km/h) BC1 + SB: 10x90pod 1h 11min 06s 14km 200m (05:00/km) (11.98 km/h) BC1: 6km 42min 56s 6km 700m (06:24/km) (9.36 km/h) GR 15min	29 Trening na sali 1h 30min BC1: 10km 1h 02min 37s 10km 000m (06:16/km) (9.58 km/h) BC1: 12km 1h 10min 09s 12km 000m (05:51/km) (10.26 km/h) GR 10min	30 Rozruch 25min 51s 4km 000m (06:28/km) (9.28 km/h) ZB: 15x 800m/400m 1h 51min 46s 22km 500m (04:58/km) (12.08 km/h) HR:164/184 Rozruch 23min 3km 500m (06:34/km) (9.13 km/h) GR 5min	31 BC1: 12km 1h 17min 11s 12km 000m (06:26/km) (9.33 km/h) Trening na sali 2h 00min BC1: 10km 1h 05min 17s 10km 000m (06:32/km) (9.19 km/h) GR 10min	1 BC1: 17km 1h 46min 15s 17km 200m (06:11/km) (9.71 km/h) BC1: 12km + R: ... 1h 26min 29s 12km 800m (06:45/km) (8.88 km/h) GR 10min	2 ZB: 15x 1'20''/2'40'' 1h 39min 33s 18km 000m (05:32/km) (10.85 km/h) GR 5min	3 BC1: 10km 1h 08min 28s 10km 000m (06:51/km) (8.76 km/h) BC1: 6km 41min 46s 6km 000m (06:58/km) (8.62 km/h) Trening na sali 1h 00min	16h 06min 161km 000m (06:00/km) (10.00 km/h) 3h 25min 2h 00min

Razem - Styczeń 2013

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	42h 05min	467km 000m	05:24/km	11.10 km/h
GR:	7h 06min	0km 000m
GS:	4h 51min	0km 000m