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Dzienniczek - Listopad 2023

Jednostka: Tempo | Prędkość

<< Październik 2023		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Grudzień 2023 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
30	31 Plan: Easy Run 6km 000m 07:38/km Run 6 KM a ... Run 6 KM at a pace of about 7:38 per KM -- for a total time of 45:48. The pace of 7:38 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	1	2 Plan: Tempo Run 6km 000m Run a tota ... Run a total distance of 6 KM. Your run should include: - a warm up of about 2 KM at an easy pace - 3 KM at a pace of 6:43 per KM --- for a total time of 20:09. - a cool down of about 1 KM at an easy pace	3	4	5 Plan: Long Run 6km 000m 07:38/km Run 6 KM a ... Run 6 KM at a pace of about 7:38 per KM -- for a total time of 45:48. The pace of 7:38 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

6	7 Plan: Easy Run 6km 000m 07:34/km Run 6 KM a ... Run 6 KM at a pace of about 7:34 per KM -- for a total time of 45:27. The pace of 7:34 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	8	9 Plan: Speedwork 6km 000m Run a tota ... Run a total distance of 6 KM. Your run should include: - a warm up of about 2 KM at an easy pace - 3 repeats of 800 meters each; your time for each repeat should be 4:43 - a 400-meter recovery jog after each repeat - a cool down of about 1 KM at an easy pace	10	11	12 Plan: Long Run 8km 000m 07:34/km Run 8 KM a ... Run 8 KM at a pace of about 7:34 per KM -- for a total time of 1:00:36. The pace of 7:34 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

13	14 Plan: Easy Run 6km 000m 07:31/km Run 6 KM a ... Run 6 KM at a pace of about 7:31 per KM -- for a total time of 45:06. The pace of 7:31 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	15	16 Plan: Tempo Run 6km 000m Run a tot ... Run a total distance of 6 KM. Your run should include: - a warm up of about 2 KM at an easy pace - 3 KM at a pace of 6:36 per KM --- for a total time of 19:49. - a cool down of about 1 KM at an easy pace	17	18	19 Plan: Long Run 10km 000m 07:31/km Run 10 KM ... Run 10 KM at a pace of about 7:31 per KM -- for a total time of 1:15:11. The pace of 7:31 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

20	21 Plan: Easy Run 5km 000m 07:27/km Run 5 KM a ... Run 5 KM at a pace of about 7:27 per KM -- for a total time of 37:18. The pace of 7:27 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	22	23 Plan: Tempo Run 6km 000m Run a tot ... Run a total distance of 6 KM. Your run should include: - a warm up of about 2 KM at an easy pace - 3 KM at a pace of 6:33 per KM --- for a total time of 19:39. - a cool down of about 1 KM at an easy pace	24 Plan: Easy Run 4km 000m 07:27/km Run 4 KM a ... Run 4 KM at a pace of about 7:27 per KM -- for a total time of 29:51. The pace of 7:27 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	25	26 Plan: Long Run 10km 000m 07:27/km Run 10 KM ... Run 10 KM at a pace of about 7:27 per KM -- for a total time of 1:14:37. The pace of 7:27 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

27	28 Plan: Easy Run 5km 000m 07:24/km Run 5 KM a ... Run 5 KM at a pace of about 7:24 per KM -- for a total time of 37:02. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	29	30 Plan: Easy Run 5km 000m 07:24/km Run 5 KM a ... Run 5 KM at a pace of about 7:24 per KM -- for a total time of 37:02. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	1 Plan: Easy Run 5km 000m 07:24/km Run 5 KM a ... Run 5 KM at a pace of about 7:24 per KM -- for a total time of 37:02. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.	2	3 Plan: Easy Run 6km 000m 07:24/km Run 6 KM ... Run 6 KM at a pace of about 7:24 per KM -- for a total time of 44:26. The pace of 7:24 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

Razem - Listopad 2023

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:		0km 000m