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Dzienniczek - Luty 2013

Jednostka: Tempo | Prędkość

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

4 WB: 18km 2h 23min 35s 18km 000m (07:59/km) (7.52 km/h) BC1: 6km 47min 05s 6km 200m (07:36/km) (7.90 km/h) GR 5min	5 ZB: 5x 3'00''/4'00'' 1h 15min 20s 13km 000m (05:48/km) (10.35 km/h) BC1: 6km 38min 45s 6km 100m (06:21/km) (9.45 km/h) GR 5min	6 BC1: 8km 46min 36s 8km 000m (05:50/km) (10.30 km/h) BC1: 15km 1h 25min 47s 14km 700m (05:50/km) (10.28 km/h) Spr 15min	7 BC1: 6km 33min 6km 000m (05:30/km) (10.91 km/h) Siłownia 1h 30min	8	9 WT: 2km + 2x1km ... 1h 15min 43s 15km 000m (05:03/km) (11.89 km/h) GR 25min	10 ZAW: 6km (3:46/km) 39min 28s 9km 000m (04:23/km) (13.68 km/h) Rozruch 21min 57s 4km 000m (05:29/km) (10.93 km/h) GR 10min	10h 07min 100km 000m (06:04/km) (9.88 km/h) 1h 00min 1h 30min

11 BC1 + SB: 6x115pod ... 1h 33min 10s 16km 000m (05:49/km) (10.30 km/h) GR 10min	12 BC1: 10km 1h 00min 21s 10km 500m (05:45/km) (10.44 km/h) GR 10min	13 ZB: 20x 200m/200m 45min 37s 10km 000m (04:34/km) (13.15 km/h) GR 10min	14 Siłownia 1h 30min BC1: 8km + R: ... 55min 10s 10km 500m (05:15/km) (11.42 km/h) GR 10min	15 BC1: 10km + R: ... 1h 05min 12s 11km 500m (05:40/km) (10.58 km/h)	16 ZAW: 5km (3:29/km) 57min 41s 12km 500m (04:37/km) (13.00 km/h) GR 12min Basen, Sauna 3h 00min	17 BC1: 10km 1h 02min 51s 10km 500m (05:59/km) (10.02 km/h)	7h 20min 81km 500m (05:23/km) (11.11 km/h) 52min 1h 30min 3h 00min

18	19 BC1 + SB: 10x115m ... 1h 22min 01s 15km 100m (05:26/km) (11.05 km/h) GR 5min	20 ZB: 20km 1h 49min 34s 20km 200m (05:25/km) (11.06 km/h) GR 5min	21 BC1: 9km + R: ... 50min 37s 10km 000m (05:04/km) (11.85 km/h) GR 5min	22 BC1: 9km + R: ... 54min 15s 10km 000m (05:26/km) (11.06 km/h) GR 5min	23 BC1: 10km 53min 44s 10km 000m (05:22/km) (11.17 km/h) GR 10min	24	5h 50min 65km 300m (05:21/km) (11.19 km/h) 30min

25	26	27 A6W D1 3min	28 A6W D2 8min	1 BC1: 6km 30min 6km 000m (05:00/km) (12.00 km/h) GR 5min A6W D3 8min	2 GS 11min	3 BC1: 17km 1h 17min 12s 17km 000m (04:32/km) (13.21 km/h) GR 10min	1h 47min 23km 000m (04:39/km) (12.87 km/h) 30min 15min

Razem - Luty 2013

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	30h 00min	310km 800m	05:47/km	10.36 km/h
GR:	3h 37min	0km 000m
GS:	3h 11min	0km 000m
Sauna:	3h 00min	Powtórzeń: 0