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Dzienniczek - Październik 2016

Jednostka: Tempo | Prędkość

<< Wrzesień 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Listopad 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
26 Running 56min 46s 12km 007m (04:44/km) (12.69 km/h) HR:139/156 R: 8x100m 9min 53s 2km 031m (04:52/km) (12.33 km/h) HR:145/162	27 warm up 9min 55s 2km 009m (04:56/km) (12.16 km/h) HR:129/149 BC2: 14km 4:00 55min 17s 14km 015m (03:57/km) (15.21 km/h) HR:161/169 cool down 9min 45s 2km 021m (04:49/km) (12.44 km/h) HR:143/150 tr2: arms 30min	28 core stability 50min	29 Running 1h 10min 49s 14km 003m (05:03/km) (11.86 km/h) HR:137/152 R: 8x100m 10min 50s 2km 006m (05:24/km) (11.11 km/h) HR:143/165	30 Running 49min 50s 10km 011m (04:59/km) (12.05 km/h) HR:141/161	1 Running 29min 41s 6km 116m (04:51/km) (12.36 km/h) HR:143/155 R: 6x100m 5min 56s 1km 155m (05:08/km) (11.68 km/h) HR:149/164	2 warm up 9min 44s 2km 012m (04:50/km) (12.40 km/h) bieg Santander, Wrocław 36min 52s 10km 073m (03:40/km) (16.39 km/h) cool down 15min 11s 3km 002m (05:03/km) (11.86 km/h)	6h 10min 80km 461m (04:36/km) (13.03 km/h) 1h 20min

3 Running 1h 07min 05s 14km 011m (04:47/km) (12.53 km/h) core stability 30min	4	5 Running 57min 22s 12km 072m (04:45/km) (12.63 km/h) HR:143/154 R: 8x100m 11min 01s 2km 142m (05:09/km) (11.67 km/h) HR:145/163	6 core stability 35min warm up 9min 32s 2km 020m (04:43/km) (12.71 km/h) HR:129/144 BC2: 14km 54min 51s 14km 039m (03:54/km) (15.36 km/h) HR:166/175 cool down 11min 47s 2km 508m (04:42/km) (12.77 km/h) HR:148/159	7 Running 57min 53s 12km 343m (04:41/km) (12.79 km/h) HR:152/192	8 warm up 10min 54s 2km 268m (04:48/km) (12.48 km/h) HR:131/146 BC3: 3x3km 11min 30s 3km 008m (03:49/km) (15.69 km/h) HR:163/170 BC3: 3x3km 11min 37s 3km 015m (03:51/km) (15.57 km/h) HR:167/173 BC3: 3x3km 11min 26s 3km 013m (03:48/km) (15.81 km/h) HR:167/174 cool down 14min 59s 3km 008m (04:59/km) (12.05 km/h) HR:146/168	9 Running 1h 30min 19s 18km 217m (04:57/km) (12.10 km/h) HR:139/149	7h 00min 91km 664m (04:35/km) (13.08 km/h) 1h 05min
					64.4
10 Running 50min 52s 10km 015m (05:05/km) (11.81 km/h) HR:134/150 core stability 40min	11 Running 31min 15s 6km 010m (05:12/km) (11.54 km/h) HR:132/142 R: 10x100m 9min 11s 2km 000m (04:36/km) (13.07 km/h) HR:153/168 cool down 11min 2km 113m (05:12/km) (11.53 km/h) HR:129/148 Running 04s 56cs 009m (07:24/km) (8.10 km/h)	12 warm up 10min 24s 2km 018m (05:09/km) (11.64 km/h) HR:134/171 BC2: 14km 4:00 55min 39s 14km 014m (03:58/km) (15.11 km/h) HR:163/172 cool down 9min 50s 2km 004m (04:54/km) (12.23 km/h) HR:143/151	13 night runners 1h 19min 03s 15km 006m (05:16/km) (11.39 km/h) HR:133/192	14 core stability 45min	15 Running 48min 35s 10km 007m (04:51/km) (12.36 km/h) HR:149/168 R: 6x100m 4min 37s 1km 027m (04:30/km) (13.35 km/h) HR:159/169	16 warm up 9min 42s 2km 008m (04:50/km) (12.42 km/h) IV Dolnośląski Bieg Po ... 36min 13s 10km 000m (03:37/km) (16.57 km/h) cool down 16min 17s 3km 328m (04:54/km) (12.26 km/h)	6h 12min 79km 559m (04:41/km) (12.80 km/h) 1h 25min

17 Running 47min 07s 10km 011m (04:42/km) (12.75 km/h) HR:146/157 R: 10x100m 10min 45s 2km 321m (04:38/km) (12.95 km/h) HR:151/170	18 warm up 10min 05s 2km 011m (05:01/km) (11.97 km/h) HR:138/148 BC2: 12km 4:00 47min 56s 12km 018m (03:59/km) (15.04 km/h) HR:166/175 cool down 9min 36s 2km 009m (04:47/km) (12.56 km/h) HR:146/154 core stability 30min	19 Running 49min 21s 10km 010m (04:56/km) (12.17 km/h) HR:139/153 R: 8x100m 9min 56s 2km 012m (04:56/km) (12.15 km/h) HR:143/161	20 warm up 15min 59s 3km 009m (05:19/km) (11.30 km/h) HR:121/132 BC2: 10km 4:00 40min 08s 10km 047m (04:00/km) (15.02 km/h) HR:160/174 cool down 14min 54s 3km 006m (04:57/km) (12.10 km/h) HR:140/159	21 Running 51min 15s 10km 020m (05:07/km) (11.73 km/h) HR:145/178	22	23 warm up 15min 47s 3km 169m (04:59/km) (12.05 km/h) IV Bieg Uliczny Lewin ... 40min 46s 11km 087m (03:41/km) (16.32 km/h) cool down 17min 55s 3km 124m (05:44/km) (10.46 km/h)	6h 21min 83km 854m (04:33/km) (13.18 km/h) 30min
64.4
24 Running 48min 18s 10km 015m (04:49/km) (12.44 km/h) HR:145/162 R: 10x100m 9min 19s 2km 000m (04:40/km) (12.88 km/h) HR:156/179	25 core stability 50min	26 warm up 15min 33s 3km 038m (05:07/km) (11.72 km/h) HR:127/136 BC2: 8km 4:05 33min 02s 8km 054m (04:06/km) (14.63 km/h) HR:163/171 cool down 15min 35s 3km 008m (05:11/km) (11.58 km/h) HR:139/150	27 Running 51min 05s 10km 289m (04:58/km) (12.08 km/h) HR:138/153 R: 8x100m 10min 13s 2km 059m (04:58/km) (12.09 km/h) HR:150/169 arms	28 warm up 10min 40s 2km 285m (04:40/km) (12.85 km/h) HR:136/143 BC2: 10km 4:00 41min 03s 10km 506m (03:54/km) (15.36 km/h) HR:170/180 cool down 20min 07s 3km 929m (05:07/km) (11.72 km/h) HR:141/154	29 warm up 12min 23s 2km 513m (04:56/km) (12.18 km/h) HR:133/145 6x1km (3'e) 40min 14s 9km 122m (04:25/km) (13.60 km/h) HR:153/180 cool down 12min 27s 2km 501m (04:59/km) (12.05 km/h) HR:146/161	30 long distance run 1h 10min 19s 14km 000m (05:01/km) (11.95 km/h) HR:137/151	6h 30min 83km 319m (04:41/km) (12.80 km/h) 50min
				63.9
31 Running 37min 24s 8km 010m (04:40/km) (12.85 km/h) HR:143/155 R: 6x100m 10min 51s 2km 338m (04:38/km) (12.93 km/h) HR:142/163	1 Running 47min 57s 10km 082m (04:45/km) (12.62 km/h) HR:144/155 ćwiczenia 40min	2 warm up 14min 22s 3km 008m (04:47/km) (12.56 km/h) HR:145/196 BC2: 6km (4:00) 23min 47s 6km 044m (03:56/km) (15.25 km/h) HR:161/168 cool down 10min 46s 2km 007m (05:22/km) (11.18 km/h) HR:126/133	3 warm up 9min 42s 2km 003m (04:51/km) (12.39 km/h) HR:136/144 BC2: 14km (4:20) 1h 00min 56s 14km 018m (04:21/km) (13.80 km/h) HR:154/160 cool down 5min 19s 1km 005m (05:17/km) (11.34 km/h) HR:122/140	4 ćwiczenia 40min	5 Running 38min 28s 8km 010m (04:48/km) (12.49 km/h) HR:144/160	6 warm up 16min 44s 3km 158m (05:18/km) (11.32 km/h) XII Międzynarodowy Kościański Półmaraton 1h 21min 32s 21km 097m (03:52/km) (15.53 km/h) Running 9min 36s 1km 614m (05:57/km) (10.09 km/h)	6h 07min 82km 394m (04:27/km) (13.45 km/h) 1h 20min

Razem - Październik 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	28h 30min	371km 102m	04:36/km	13.01 km/h
ćwiczenia:	3h 50min	0km 000m