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Dzienniczek - Maj 2016

Jednostka: Tempo | Prędkość

<< Kwiecień 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Czerwiec 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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
2 Running 35min 59s 7km 303m (04:56/km) (12.18 km/h) HR:136/149 core stability po bieganiu 35min	3 Running 30min 30s 6km 500m (04:42/km) (12.79 km/h) HR:141/159 8x150m, 3'Easy 29min 18s 6km 798m (04:19/km) (13.92 km/h) HR:154/177 tr2: siłownia arms, core 1h 15min	4 warm up 19min 55s 4km 006m (04:58/km) (12.07 km/h) 6x400m stadion 25min 13s 5km 927m (04:15/km) (14.10 km/h) cool down 9min 33s 2km 011m (04:45/km) (12.63 km/h)	5 Running 40min 42s 8km 331m (04:53/km) (12.28 km/h) HR:142/159 R: 6x100m 5min 09s 1km 039m (04:57/km) (12.10 km/h) HR:135/145	6 Running 19min 55s 4km 004m (04:58/km) (12.06 km/h) R: 6x100m 4min 06s 1km 021m (04:01/km) (14.94 km/h)	7 warm up 11min 09s 2km 104m (05:18/km) (11.32 km/h) HR:119/141 bieg wyspiańskiego 17min 4km 834m (03:31/km) (17.06 km/h) HR:179/189 tr2: rozbieganie 24min 46s 5km 205m (04:45/km) (12.61 km/h) tr2: core stability 30min	8 Running 44min 40s 10km 007m (04:28/km) (13.44 km/h)	5h 18min 69km 090m (04:36/km) (13.03 km/h) 1h 05min 1h 15min
	63.8	63.6	63.2
9	10 Running 30min 01s 6km 213m (04:50/km) (12.42 km/h) HR:136/148 8x150m, 3'Easy 31min 08s 7km 043m (04:25/km) (13.57 km/h) HR:148/167 tr2: siłownia arms, core 1h 15min	11 warm up 10min 08s 2km 113m (04:48/km) (12.51 km/h) HR:130/139 6x800m stadion, 3'30"t 36min 11s 8km 502m (04:15/km) (14.10 km/h) HR:149/177 cool down 7min 32s 1km 558m (04:50/km) (12.41 km/h) HR:143/149	12 Running 48min 28s 10km 005m (04:51/km) (12.39 km/h) HR:138/151 tr2: core stability 30min	13 Running 37min 27s 8km 007m (04:41/km) (12.83 km/h) HR:139/157 gimnastyka 25min	14 warm up 12min 08s 2km 166m (05:36/km) (10.71 km/h) R: 8x100m 10min 08s 1km 871m (05:25/km) (11.08 km/h) Running 1min 43s 385m (04:28/km) (13.46 km/h) tr2: gym, rolling, arms 1h 00min	15 Poranny rozruch 16min 09s 3km 124m (05:10/km) (11.61 km/h) warm up 13min 15s 2km 501m (05:18/km) (11.33 km/h) HR:128/171 Działoszyńska Dziesiątka 36min 24s 10km 086m (03:37/km) (16.63 km/h) HR:174/190 cool down 16min 35s 3km 030m (05:28/km) (10.96 km/h)	5h 07min 66km 604m (04:36/km) (13.00 km/h) 2h 15min 55min
				65.1		64.0
16 Running 33min 10s 7km 008m (04:44/km) (12.68 km/h) HR:144/174 core stability 40min cool down 4min 46s 1km 018m (04:41/km) (12.81 km/h) HR:136/171	17 Running 28min 18s 6km 009m (04:43/km) (12.74 km/h) HR:142/157 8x150m, 3' easy 27min 40s 6km 234m (04:26/km) (13.52 km/h) HR:153/173	18 warm up 10min 58s 2km 147m (05:06/km) (11.75 km/h) 8x400m stadion 44min 06s 10km 062m (04:23/km) (13.69 km/h) cool down 9min 21s 2km 071m (04:31/km) (13.29 km/h)	19 gym: arms, core 1h 15min	20 Running 57min 01s 13km 012m (04:23/km) (13.69 km/h) HR:151/166 cool down 5min 17s 1km 011m (05:14/km) (11.48 km/h) HR:131/141	21 Bieganie 11km 000m core stability 20min	22 Running 46min 18s 10km 059m (04:36/km) (13.04 km/h) HR:144/158	4h 27min 69km 631m (04:33/km) (13.18 km/h) 1h 00min 1h 15min
						64.3
23 gym: core + arms 1h 15min tr2: Running 54min 48s 9km 898m (05:32/km) (10.84 km/h) HR:126/145 R: 10x100m 2km 000m cool down 7min 52s 1km 365m (05:46/km) (10.41 km/h) HR:121/154	24	25 Plan: {"distance": null, "other_creator": null, "date": "2016-05-25", "description": "op\u0142ata 15z\u0142 na miejscu\n18:45", "simple_color": 6, "title": "X artemisu", "duration": null, "effort": null, "id": 61119, "pace": null} X artemisu opłata 15z ... opłata 15zł na miejscu 18:45 Aktywności: poranny rozruch 24min 15s 5km 010m (04:50/km) (12.40 km/h) R: 10x100m 6min 17s 1km 500m (04:11/km) (14.32 km/h) tr2: warm up 10min 27s 2km 075m (05:02/km) (11.91 km/h) tr2: BC2 37min 47s 9km 733m (03:53/km) (15.46 km/h)	26 Running 39min 26s 8km 212m (04:48/km) (12.50 km/h) HR:140/158	27 Running 45min 13s 10km 008m (04:31/km) (13.28 km/h) HR:150/166 tr2: core stability 40min	28 Running 27min 32s 6km 077m (04:32/km) (13.24 km/h) HR:146/157 R: 10x100m 11min 46s 2km 155m (05:28/km) (10.99 km/h) HR:139/159	29 warm up 10min 22s 2km 006m (05:10/km) (11.61 km/h) VII Maciek Biega 2016 36min 26s 9km 818m (03:43/km) (16.17 km/h) cool down 5min 09s 1km 000m (05:09/km) (11.65 km/h)	5h 17min 70km 857m (04:36/km) (13.02 km/h) 1h 15min 40min

30	31 Running 30min 04s 6km 171m (04:52/km) (12.31 km/h) HR:140/152 8x150m, 3'E 27min 37s 6km 182m (04:28/km) (13.43 km/h) HR:154/173 tr2: silownia 1h 15min	1 warm up 10min 02s 2km 008m (05:00/km) (12.01 km/h) 6x400m+6x200m 3'E 50min 06s 11km 004m (04:33/km) (13.18 km/h)	2 Running 48min 28s 10km 014m (04:50/km) (12.40 km/h) HR:139/155 R:10x100m 10min 13s 2km 003m (05:06/km) (11.76 km/h) HR:138/155 ćwiczenia mięśni brzucha, grzbietu 30min	3 warm up 9min 38s 2km 005m (04:48/km) (12.49 km/h) 6x1km 4'E 51min 23s 11km 903m (04:19/km) (13.90 km/h)	4	5	3h 57min 51km 290m (04:37/km) (12.95 km/h) 1h 15min 30min

Razem - Maj 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	21h 56min	299km 518m	04:35/km	13.06 km/h
ćwiczenia mięśni brzucha, grzbietu:	2h 45min	0km 000m
skip ACWD:		0km 000m
siłownia:	7h 15min	0km 000m
ćwiczenia:	55min	0km 000m