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Dzienniczek - Marzec 2016

Jednostka: Tempo | Prędkość

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Po	Wt	Śr	Cz	Pt	So	Nd	Razem
29 Bieganie 16min 58s 3km 000m (05:39/km) (10.61 km/h) podbiegi: 15x100m 23min 39s 3km 000m (07:53/km) (7.61 km/h) Bieganie 22min 28s 4km 000m (05:37/km) (10.68 km/h) CORE stability, kontynuacja 40min	1 warm up 15min 51s 2km 800m (05:40/km) (10.60 km/h) BC2: 12km 51min 42s 12km 320m (04:12/km) (14.30 km/h) cool down 14min 26s 2km 800m (05:09/km) (11.64 km/h) tr2: siłownia rece, core 1h 10min	2 Bieganie 58min 10km 500m (05:31/km) (10.86 km/h) skip ACWD 3x70m R: 5x100m 4min 58s 1km 000m (04:58/km) (12.08 km/h)	3 warm up 12min 11s 2km 200m (05:32/km) (10.83 km/h) BC2/3 3+2+1km 3'p 21min 40s 6km 000m (03:37/km) (16.62 km/h) cool down 11min 54s 2km 200m (05:25/km) (11.09 km/h) tr2: basen, jacuzzi 1h 00min	4	5 wycieczka biegowa Jedlina 2h 37min 26km 240m (05:59/km) (10.03 km/h)	6 Bieganie 1h 02min 12km 300m (05:02/km) (11.90 km/h)	7h 52min 88km 360m (05:21/km) (11.21 km/h) 40min 1h 10min 1h 00min
63.4	63.7	64.2
7 Bieganie 44min 27s 8km 730m (05:05/km) (11.78 km/h) tr2: core stability 35min	8 Bieganie 32min 43s 6km 000m (05:27/km) (11.00 km/h) podbiegi: 15x100m 21min 45s 3km 000m (07:15/km) (8.28 km/h) Bieganie 17min 35s 3km 430m (05:08/km) (11.70 km/h)	9 warm up 14min 40s 2km 800m (05:14/km) (11.45 km/h) BC2: 10km 41min 19s 10km 560m (03:55/km) (15.34 km/h) HR:165/176 cool down 13min 39s 2km 800m (04:53/km) (12.31 km/h) HR:139	10 Bieganie 51min 10s 10km 075m (05:05/km) (11.81 km/h) siłownia 1h 10min	11 Bieganie 10min 28s 2km 174m (04:49/km) (12.46 km/h) skip ACWD 3x70m Bieganie 54min 12s 10km 982m (04:56/km) (12.16 km/h)	12 warm up 11min 10s 2km 200m (05:05/km) (11.82 km/h) BC2/3 3+2+1km 3'p stadion 11min 04s 3km 000m (03:41/km) (16.27 km/h) BC2/3 2km 7min 14s 1km 999m (03:37/km) (16.58 km/h) BC2/3 1km 3min 33s 1km 000m (03:33/km) (16.90 km/h) cool down 11min 29s 2km 200m (05:13/km) (11.49 km/h)	13 Bieganie 1h 43min 20km 660m (04:59/km) (12.03 km/h)	7h 29min 91km 610m (04:54/km) (12.23 km/h) 35min 1h 10min
		8h			64.7	64.2
14 Bieganie 19min 52s 4km 000m (04:58/km) (12.08 km/h) hills: 15x100m 25min 56s 3km 110m (08:20/km) (7.20 km/h) Bieganie 15min 12s 3km 000m (05:04/km) (11.84 km/h) tr2: siłownia 1h 10min	15 kross, śnieg 1h 02min 50s 12km 160m (05:10/km) (11.61 km/h)	16 warm up 13min 42s 2km 800m (04:54/km) (12.26 km/h) BC2: 10km 42min 21s 10km 560m (04:01/km) (14.96 km/h) HR:169 cool down 13min 22s 2km 800m (04:46/km) (12.57 km/h) tr2: basen+jacuzzi 1h 00min	17 Bieganie 45min 19s 9km 000m (05:02/km) (11.92 km/h) skip ACWD 3x70m Bieganie 9min 46s 2km 000m (04:53/km) (12.29 km/h) R: 6x100m 5min 25s 1km 000m (05:25/km) (11.08 km/h)	18 warm up 10min 2km 200m (04:33/km) (13.20 km/h) BC2/3 3+2+1 3'p 11min 03s 3km 000m (03:41/km) (16.29 km/h) BC2/3 2km 7min 10s 1km 999m (03:35/km) (16.74 km/h) BC2/3 1km 3min 29s 1km 000m (03:29/km) (17.22 km/h) cool down 9min 26s 2km 200m (04:17/km) (13.99 km/h) Bieganie po 40min przerwy 25min 12s 5km 000m (05:02/km) (11.90 km/h) core stability 30min	19	20 Bieganie 1h 37min 25s 20km 000m (04:52/km) (12.32 km/h) R 6x100m 5min 1km 000m (05:00/km) (12.00 km/h)	7h 02min 86km 829m (04:51/km) (12.33 km/h) 1h 10min 1h 00min 30min
	65.1 6h	64.8 6h	64.3 6h	63.9
21 Bieganie 19min 44s 4km 000m (04:56/km) (12.16 km/h) hills: 15x100m 24min 54s 3km 090m (08:03/km) (7.45 km/h) Bieganie 19min 36s 4km 120m (04:45/km) (12.61 km/h) R: 6x100m 1km 000m	22 warm up 14min 10s 2km 800m (05:04/km) (11.86 km/h) Bieganie 1h 15min 49s 10km 560m (07:11/km) (8.36 km/h) cool down 13min 45s 2km 800m (04:55/km) (12.22 km/h) siłownia 1h 30min	23 Bieganie 49min 50s 10km 000m (04:59/km) (12.04 km/h) ACWD: 3x50m R: 6x100m 1km 000m	24 warm up 9min 52s 2km 200m (04:29/km) (13.38 km/h) BC2/3 3x2km + 1km ... 7min 07s 2km 000m (03:34/km) (16.86 km/h) BC2/3 2km 6min 59s 1km 999m (03:30/km) (17.18 km/h) BC2/3 2km 6min 56s 1km 999m (03:28/km) (17.30 km/h) BC2/3 1km 3min 24s 1km 000m (03:24/km) (17.65 km/h) Basen + jacuzzi 1h 00min	25 Bieganie 57min 11s 12km 000m (04:46/km) (12.59 km/h)	26 Bieganie 1h 18min 21s 16km 350m (04:48/km) (12.52 km/h) R: 10x100m 7min 1km 600m (04:23/km) (13.71 km/h)	27	6h 34min 78km 518m (05:09/km) (11.63 km/h) 1h 30min 1h 00min

28 Bieganie 14min 55s 3km 100m (04:49/km) (12.47 km/h) podbiegi: 16x120m 26min 34s 4km 000m (06:39/km) (9.03 km/h) Bieganie 28min 21s 6km 300m (04:30/km) (13.33 km/h)	29 warm up 12min 52s 2km 700m (04:46/km) (12.59 km/h) BC2: 10km 40min 04s 10km 139m (03:57/km) (15.18 km/h) HR:166 R: 8x100m 1km 492m schłodzenie 1km 755m	30 core stability 35min	31 Bieganie 49min 03s 10km 130m (04:51/km) (12.39 km/h) skip ACWD 2x50m R: 6x100m 4min 05s 1km 000m (04:05/km) (14.69 km/h) cool down 5min 10s 1km 000m (05:10/km) (11.61 km/h) tr2: siłownia rece, core 1h 00min	1 Bieganie 29min 20s 6km 000m (04:53/km) (12.27 km/h) R: 8x100m 5min 31s 1km 310m (04:13/km) (14.25 km/h)	2 warm up 15min 11s 3km 000m (05:04/km) (11.86 km/h) Koźla piątka 27min 20s 5km 600m (04:53/km) (12.29 km/h) cool down 13min 11s 2km 500m (05:16/km) (11.38 km/h)	3 Bieganie 1h 12min 02s 15km 000m (04:48/km) (12.49 km/h) R: 6x100m 4min 36s 1km 000m (04:36/km) (13.04 km/h) bieg 2: warm up 5min 07s 1km 000m (05:07/km) (11.73 km/h) 3. Bieg Miłosierdzia Czestochowa 15min 33s 4km 280m (03:38/km) (16.51 km/h) cool down 12min 23s 2km 580m (04:48/km) (12.50 km/h)	6h 21min 83km 886m (04:43/km) (12.69 km/h) 35min 1h 00min

Razem - Marzec 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	30h 57min	376km 933m	04:59/km	12.01 km/h
ćwiczenia mięśni brzucha, grzbietu:	1h 40min	0km 000m
siłownia:	6h 00min	0km 000m
skip ACWD:		0km 000m
Basen:	3h 00min	0km 000m