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Dzienniczek - Kwiecień 2016

Jednostka: Tempo | Prędkość

<< Marzec 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Maj 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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

4 Bieganie 31min 03s 6km 250m (04:58/km) (12.08 km/h) tr2: warm up 12min 13s 2km 500m (04:53/km) (12.28 km/h) core stability 30min Bieganie 5min 23s 1km 100m (04:54/km) (12.26 km/h)	5 Bieganie 19min 40s 4km 000m (04:55/km) (12.20 km/h) podbiegi: 10x100m 15min 43s 2km 000m (07:52/km) (7.64 km/h) cool down 9min 18s 2km 000m (04:39/km) (12.90 km/h) R: 6x100m 4min 17s 1km 000m (04:17/km) (14.01 km/h)	6 warm up 13min 51s 2km 800m (04:57/km) (12.13 km/h) BC2: 10km 40min 58s 10km 560m (03:53/km) (15.47 km/h) HR:168/181 cool down 13min 44s 2km 580m (05:19/km) (11.27 km/h) siłownia 1h 10min	7	8 Bieganie 49min 25s 10km 000m (04:57/km) (12.14 km/h) R: 6x100m 4min 54s 1km 000m (04:54/km) (12.24 km/h)	9 warm up 2km 000m GoGen Bieg Zwycięzców 5 ... 18min 10s 5km 000m (03:38/km) (16.51 km/h) GoGen Bieg Zwycięzców 10 ... 38min 25s 10km 000m (03:51/km) (15.62 km/h) HR:172/183 cool down 4min 37s 893m (05:10/km) (11.61 km/h) HR:136/148	10 Running 55min 05s 12km 114m (04:33/km) (13.20 km/h) HR:144/160	5h 36min 75km 797m (04:33/km) (13.15 km/h) 30min 1h 10min
	65.0	65.1
11	12 warm up 20min 06s 4km 004m (05:01/km) (11.95 km/h) HR:137/149 hills: 10x100m 13min 28s 2km 047m (06:35/km) (9.12 km/h) HR:152/171 Running 19min 41s 4km 009m (04:55/km) (12.22 km/h) HR:147/157 R: 6x100m 4min 17s 1km 004m (04:16/km) (14.06 km/h) HR:157/166 Running 5min 18s 1km 006m (05:16/km) (11.39 km/h) HR:142/147 tr2: siłownia 1h 10min	13 warm up 14min 35s 3km 011m (04:51/km) (12.39 km/h) HR:143/150 BC2: 10km 41min 51s 10km 560m (03:58/km) (15.14 km/h) HR:165/172 cool down 13min 44s 2km 771m (04:57/km) (12.11 km/h) HR:135/150	14 Running 50min 33s 10km 097m (05:00/km) (11.98 km/h) HR:147/183 tr2: core stability 30min	15 Running 50min 24s 10km 060m (05:01/km) (11.98 km/h) HR:138/169 R: 6x100m 4min 13s 1km 007m (04:11/km) (14.33 km/h) HR:155/163 Running 5min 09s 1km 004m (05:08/km) (11.70 km/h) HR:135/148	16 warm up 7min 35s 1km 207m (06:17/km) (9.55 km/h) HR:111/125 BC2/3 22+21km 3'p 7min 07s 2km 000m (03:34/km) (16.86 km/h) HR:157/173 2km 7min 04s 2km 000m (03:32/km) (16.98 km/h) 1km 3min 24s 1km 000m (03:24/km) (17.65 km/h) 1km 3min 27s 1km 000m (03:27/km) (17.39 km/h) cool down 21min 33s 4km 005m (05:23/km) (11.15 km/h) HR:133/144 tr2: siłownia rece, core 1h 20min	17 Running 1h 19min 54s 16km 032m (04:59/km) (12.04 km/h) HR:135/155	6h 13min 77km 824m (04:47/km) (12.50 km/h) 2h 30min 30min
		65.7		65.2
18 Running 40min 44s 8km 010m (05:05/km) (11.80 km/h) HR:158 R: 6x100m 4min 35s 1km 004m (04:34/km) (13.14 km/h) HR:153/164 cool down 7min 04s 1km 360m (05:12/km) (11.55 km/h) HR:137/146 tr2: core stability 30min	19 Running 20min 07s 4km 005m (05:01/km) (11.95 km/h) HR:130/153 hills: 10x100m 14min 54s 2km 094m (07:07/km) (8.43 km/h) HR:137/165 Running 10min 23s 2km 006m (05:11/km) (11.59 km/h) HR:131/139 R: 6x100m 4min 11s 1km 004m (04:10/km) (14.40 km/h) HR:154/163 cool down 5min 20s 1km 008m (05:17/km) (11.34 km/h) HR:135/152 tr2: silownia 1h 20min	20 warm up 14min 36s 2km 779m (05:15/km) (11.42 km/h) HR:127/141 Running 41min 10km 560m (03:53/km) (15.45 km/h) HR:169/178 cool down 13min 24s 2km 777m (04:50/km) (12.43 km/h) HR:150/159	21 Running 41min 56s 8km 503m (04:56/km) (12.17 km/h) HR:138/149 core stability po bieganiu 30min	22 Running 29min 22s 6km 012m (04:53/km) (12.28 km/h) HR:132/143 skip ACWD 2x50m R: 6x100m 4min 10s 1km 003m (04:09/km) (14.44 km/h) HR:152/160 cool down 6min 24s 1km 299m (04:56/km) (12.18 km/h) HR:132/144	23 warm up 12min 21s 2km 155m (05:44/km) (10.47 km/h) HR:112/144 test coopera stadion 12min 04s 3km 450m (03:30/km) (17.15 km/h) HR:164/178 BC3: 3x1km 4'p 3min 24s 1km 000m (03:24/km) (17.65 km/h) HR:152/174 BC3: 1km 3min 22s 1km 000m (03:22/km) (17.82 km/h) HR:150/175 Running 3min 25s 1km 000m (03:25/km) (17.56 km/h) HR:165/174 cool down 10min 25s 2km 004m (05:12/km) (11.54 km/h) HR:136/144 cool down 18min 01s 3km 539m (05:05/km) (11.79 km/h) HR:148/202 tr2: gym leg rolling, ... 1h 25min	24 warm up 10min 29s 1km 998m (05:15/km) (11.44 km/h) HR:126/148 Running 4min 02s 1km 073m (03:46/km) (15.96 km/h) HR:150/165 Bieg z 7 na ... 24min 34s 6km 905m (03:33/km) (16.86 km/h) HR:172/181 cool down 30min 28s 5km 000m (06:06/km) (9.85 km/h) HR:119/153	6h 30min 82km 548m (04:44/km) (12.67 km/h) 1h 00min 2h 45min
64.7	65.4	64.4	65.1			63.9
25 Running 32min 29s 6km 262m (05:11/km) (11.57 km/h) HR:135/147 core stability po bieganiu 40min	26 Running 39min 34s 8km 008m (04:56/km) (12.14 km/h) HR:133/156 skip ACD: 2x50m R: 6x100m 4min 20s 1km 004m (04:19/km) (13.90 km/h) HR:151/158 cool down 5min 24s 1km 012m (05:20/km) (11.24 km/h) HR:132/148 tr2: siłownia 1h 15min	27 warm up 20min 20s 4km 006m (05:05/km) (11.82 km/h) 6x400m stadion 24min 27s 5km 536m (04:25/km) (13.59 km/h) cool down 7min 23s 1km 533m (04:49/km) (12.46 km/h)	28 Running 48min 19s 10km 007m (04:50/km) (12.43 km/h) HR:139/154 R: 12x100m 8min 44s 2km 070m (04:13/km) (14.22 km/h) HR:159/168	29 siłownia 1h 00min	30 warm up 10min 19s 1km 803m (05:43/km) (10.49 km/h) 3x5min 15min 10s 3km 368m (04:30/km) (13.32 km/h) cool down 2min 21s 334m (07:02/km) (8.53 km/h) R: 6x100m 7min 22s 1km 569m (04:42/km) (12.78 km/h) Running 2 9min 11s 2km 006m (04:35/km) (13.11 km/h)	1 warm up 16min 59s 3km 044m (05:35/km) (10.75 km/h) HR:115/129 Maraton 42-200 Częstochowskie - ... 18min 38s 5km 204m (03:35/km) (16.76 km/h) HR:172/185 cool down 13min 29s 2km 735m (04:56/km) (12.17 km/h) HR:128/153	4h 44min 59km 501m (04:46/km) (12.54 km/h) 40min 2h 15min
		63.9

Razem - Kwiecień 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	25h 37min	326km 957m	04:43/km	12.69 km/h
ćwiczenia mięśni brzucha, grzbietu:	2h 40min	0km 000m
skip ACWD:		0km 000m
siłownia:	8h 40min	0km 000m