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Dzienniczek - Styczeń 2016

Jednostka: Tempo | Prędkość

<< Grudzień 2015		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Luty 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
28 Running 48min 59s 10km 017m (04:53/km) (12.27 km/h) skip ACWD 3x50m R: 6x100m 20s 7min 56s 1km 742m (04:33/km) (13.17 km/h) cool down 12min 07s 2km 557m (04:44/km) (12.66 km/h)	29 warm up 13min 18s 2km 720m (04:53/km) (12.27 km/h) ćwiczenia 10min BC2: 8km 33min 15s 8km 204m (04:03/km) (14.80 km/h) cool down 9min 57s 2km 021m (04:55/km) (12.19 km/h) tr2: trening w grupie 26min 50s 5km 108m (05:15/km) (11.42 km/h) tr2: skip AC+R 4x100m tr2 P: 4x400m 11min 14s 1km 753m (06:24/km) (9.36 km/h) tr2: cool down 15min 02s 2km 751m (05:28/km) (10.98 km/h)	30 Running 59min 20s 12km 030m (04:56/km) (12.17 km/h) tr2: core stability 30min	31 Running 48min 51s 10km 000m (04:53/km) (12.28 km/h)	1	2 Running 59min 14s 12km 050m (04:55/km) (12.21 km/h) tr2: Running 49min 28s 10km 150m (04:52/km) (12.31 km/h)	3 long distance run 1h 10min 46s 14km 260m (04:58/km) (12.09 km/h)	7h 46min 95km 363m (04:53/km) (12.27 km/h) 10min 30min

4 Running 49min 06s 10km 100m (04:52/km) (12.34 km/h) tr2: core stability 30min	5 Running 40min 36s 8km 130m (05:00/km) (12.01 km/h) ACWD: 3x50m R:6x100m 20s + 1'p 10min 23s 2km 130m (04:52/km) (12.31 km/h)	6 warm up 13min 27s 2km 840m (04:44/km) (12.67 km/h) gimnastyka 10min BC2: 8km 32min 16s 8km 272m (03:54/km) (15.38 km/h) HR:171 R: 6x100m 1km 000m cool down 13min 41s 2km 800m (04:53/km) (12.28 km/h) tr2: Running 29min 28s 5km 450m (05:24/km) (11.10 km/h)	7 Running 31min 03s 6km 107m (05:05/km) (11.80 km/h) skip ACWD 3x50m R: 6x100m 5min 11s 1km 006m (05:09/km) (11.65 km/h) HR:104/130 Bieganie 7min 39s 1km 546m (04:57/km) (12.13 km/h)	8	9 warm up 14min 2km 920m (04:48/km) (12.51 km/h) gimnastyka 10min BC2 24min 09s 6km 447m (03:45/km) (16.02 km/h) HR:175 R: 6x100m 5min 27s 1km 068m (05:06/km) (11.76 km/h) cool down 29min 57s 6km 005m (04:59/km) (12.03 km/h) tr2: Basen + jacuzzi 1h 00min	10 Running 1h 17min 19s 15km 019m (05:09/km) (11.66 km/h)	6h 23min 80km 840m (04:48/km) (12.48 km/h) 30min 20min 1h 00min
	67.5		68.6
11 Running 41min 58s 8km 013m (05:14/km) (11.46 km/h) R:6x100m 6min 14s 1km 139m (05:28/km) (10.96 km/h) tr2: core stability 40min	12 Running 41min 38s 8km 010m (05:12/km) (11.54 km/h) skip ACWD 3x70m R:6x100m 5min 43s 1km 146m (04:59/km) (12.03 km/h)	13 warm up 15min 22s 2km 767m (05:33/km) (10.80 km/h) gimnastyka 10min BC2: 8km 32min 51s 8km 148m (04:02/km) (14.88 km/h) HR:171 R:6x100m 6min 04s 1km 077m (05:38/km) (10.65 km/h) cool down 17min 15s 3km 363m (05:08/km) (11.70 km/h)	14	15 Running 52min 04s 10km 197m (05:06/km) (11.75 km/h) skip ACWD 3x50m R:6x100m 6min 12s 1km 147m (05:24/km) (11.10 km/h)	16 warm up stadion 15min 41s 3km 126m (05:01/km) (11.96 km/h) gimnastyka 10min BC2: 6km stadion 22min 50s 6km 000m (03:48/km) (15.77 km/h) HR:174 cool down 11min 51s 2km 194m (05:24/km) (11.11 km/h) tr2: Basen + jacuzzi 1h 00min tr3: Running 31min 31s 6km 049m (05:13/km) (11.52 km/h)	17 long distance run 1h 41min 19s 20km 204m (05:01/km) (11.96 km/h) R: 5x100m 5min 01s 1km 085m (04:37/km) (12.98 km/h)	6h 53min 83km 665m (04:56/km) (12.13 km/h) 40min 20min 1h 00min
66.1		66.1			65.3	64.5
18 Running 54min 25s 10km 319m (05:16/km) (11.38 km/h) tr2: core stability 40min	19 Running 57min 59s 11km 262m (05:09/km) (11.65 km/h) skip ACWD 3x70m R:6x100m 5min 33s 1km 055m (05:16/km) (11.41 km/h)	20 warm up 15min 2km 755m (05:27/km) (11.02 km/h) BC2: 8km 31min 46s 8km 227m (03:52/km) (15.54 km/h) HR:172 R:6x100m 5min 43s 1km 014m (05:38/km) (10.64 km/h) cool down 15min 27s 3km 169m (04:53/km) (12.31 km/h)	21 Running 57min 12s 11km 068m (05:10/km) (11.61 km/h) tr2: Ćwiczenia siłowe 1h 00min	22 Running 42min 17s 8km 146m (05:11/km) (11.56 km/h) skip ACWD 3x50m R:6x100m 5min 03s 1km 037m (04:52/km) (12.32 km/h)	23 Running 13min 32s 2km 745m (04:56/km) (12.17 km/h) BC2: 7km 28min 11s 7km 298m (03:52/km) (15.54 km/h) HR:172 Running 32min 51s 6km 773m (04:51/km) (12.37 km/h) tr2: Basen + jacuzzi 1h 00min	24 Running 1h 36min 49s 18km 399m (05:16/km) (11.40 km/h) HR:133	7h 41min 93km 267m (04:57/km) (12.11 km/h) 40min 1h 00min 1h 00min
			65.0		65.2
25 Running 56min 03s 10km 653m (05:16/km) (11.40 km/h) skip ACWD 3x70m R: 5x100m 5min 07s 1km 007m (05:05/km) (11.81 km/h)	26 warm up 15min 13s 2km 715m (05:36/km) (10.71 km/h) BC2: 8km 31min 56s 8km 216m (03:53/km) (15.44 km/h) R:6x100m 6min 03s 1km 112m (05:26/km) (11.03 km/h) cool down 13min 53s 2km 807m (04:57/km) (12.13 km/h) tr2: core stability 35min	27	28 Running 42min 59s 8km 235m (05:13/km) (11.50 km/h) skip ACWD 3x50m Running 9min 51s 2km 045m (04:49/km) (12.46 km/h) tr2: siłownia (core+rece) 1h 00min	29 warm up 9min 45s 2km 000m (04:53/km) (12.31 km/h) BC2: 6km stadion 22min 22s 6km 000m (03:44/km) (16.10 km/h) cool down 10min 11s 2km 000m (05:06/km) (11.78 km/h) R: 5x100m 1km 000m tr2: Basen + jacuzzi 1h 00min	30 Running 1h 38min 01s 20km 076m (04:53/km) (12.29 km/h) Running 3min 48s 865m (04:24/km) (13.66 km/h) Rytmy 12min 41s 1km 406m (09:01/km) (6.65 km/h)	31 Running 1h 41min 55s 20km 009m (05:06/km) (11.78 km/h)	7h 19min 90km 146m (04:56/km) (12.16 km/h) 35min 1h 00min 1h 00min
64.7	64.9		65.3

Razem - Styczeń 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	31h 18min	384km 378m	04:54/km	12.21 km/h
skip ACWD:		0km 000m
ćwiczenia:	40min	0km 000m
ćwiczenia mięśni brzucha, grzbietu:	2h 25min	0km 000m
Basen:	4h 00min	0km 000m
Ćwiczenia siłowe:	2h 00min	0km 000m