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Dzienniczek - Sierpień 2016

Jednostka: Tempo | Prędkość

<< Lipiec 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Wrzesień 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
1 Running 55min 38s 11km 023m (05:03/km) (11.89 km/h) HR:146/156 skip ACWD 3x50m	2 BC2 43min 30s 10km 022m (04:20/km) (13.82 km/h) HR:159/172 core stability 40min	3 Running 46min 50s 10km 197m (04:36/km) (13.06 km/h) HR:154/166 R: 8x100m 8min 05s 1km 521m (05:19/km) (11.29 km/h) HR:155/169	4	5 Running 56min 23s 12km 005m (04:42/km) (12.78 km/h) HR:156/173	6 warm up 7min 01s 1km 502m (04:40/km) (12.84 km/h) HR:132/147 BC2: 10km 39min 48s 10km 008m (03:59/km) (15.09 km/h) HR:171/185 cool down 6min 56s 1km 498m (04:38/km) (12.96 km/h) HR:163/173	7 LD 1h 33min 39s 20km 005m (04:41/km) (12.82 km/h) HR:155/168 tr2: core+push ups 40min	5h 57min 77km 781m (04:36/km) (13.04 km/h) 1h 20min

8 Running 40min 20s 8km 007m (05:02/km) (11.91 km/h) HR:141/160 skip ACWD 3x50m	9 warm up 9min 55s 2km 009m (04:56/km) (12.16 km/h) HR:138/147 BC2: 12km (4:05) 49min 23s 12km 136m (04:04/km) (14.75 km/h) HR:170/180 cool down 10min 27s 2km 156m (04:51/km) (12.38 km/h) HR:155/162	10 Running 49min 56s 10km 006m (04:59/km) (12.02 km/h) HR:140/150 R: 8x100m 7min 36s 1km 540m (04:56/km) (12.16 km/h) HR:145/162 core + push ups 30min	11	12 Running 58min 34s 12km 014m (04:52/km) (12.31 km/h) HR:148/161 core + push ups 30min	13 warm up 7min 24s 1km 503m (04:55/km) (12.19 km/h) HR:129/141 2x4km 14min 47s 4km 006m (03:41/km) (16.26 km/h) HR:170/182 Running 08s 96cs 007m (19:03/km) (3.15 km/h) HR:174/177 2x4km 15min 31s 4km 014m (03:52/km) (15.52 km/h) HR:176/184 cool down 12min 24s 2km 532m (04:54/km) (12.25 km/h) HR:158/168	14 long distance run 1h 22min 19s 16km 530m (04:59/km) (12.05 km/h) HR:139/150 core stability 40min	5h 58min 76km 460m (04:41/km) (12.78 km/h) 1h 40min

15 Running 47min 12s 10km 094m (04:41/km) (12.83 km/h) HR:142/154 skip ACWD 3x70m core stability 30min	16 warm up 9min 56s 2km 008m (04:57/km) (12.13 km/h) HR:136/147 BC2: 12km (4:05) 48min 17s 12km 006m (04:01/km) (14.92 km/h) HR:166/177 cool down 9min 27s 2km 005m (04:43/km) (12.73 km/h) HR:152/158	17 Running 59min 52s 12km 008m (04:59/km) (12.03 km/h) HR:142/153 R: 8x100m 8min 07s 1km 519m (05:21/km) (11.23 km/h) core stability po bieganiu 30min	18 warm up 7min 29s 1km 500m (04:59/km) (12.03 km/h) HR:132/139 BC2: 12km (4:05) 49min 02s 12km 043m (04:04/km) (14.74 km/h) HR:162/172 cool down 8min 21s 1km 799m (04:38/km) (12.93 km/h) HR:147/156 push ups	19 warm up 11min 13s 2km 245m (05:00/km) (12.01 km/h) HR:137/149 BC2/3 2x4km 14min 53s 4km 011m (03:43/km) (16.17 km/h) HR:169/177 BC2/3 2x4km 15min 34s 4km 010m (03:53/km) (15.46 km/h) HR:170/176 cool down 9min 38s 2km 010m (04:48/km) (12.52 km/h) HR:152/158	20 long distance run 1h 21min 09s 16km 047m (05:03/km) (11.86 km/h) HR:135/144	21	6h 20min 83km 305m (04:33/km) (13.14 km/h) 1h 00min
	67.1
22 Running 49min 51s 10km 011m (04:59/km) (12.05 km/h) HR:143/160 skip ACWD 3x70m core stability 30min	23 warm up 8min 02s 1km 566m (05:08/km) (11.70 km/h) HR:128/136 BC2: 14km (4:05) 56min 54s 14km 013m (04:04/km) (14.78 km/h) HR:169/180 cool down 7min 35s 1km 565m (04:51/km) (12.38 km/h) HR:158/163 push ups	24 Running 5min 01s 1km 000m (05:01/km) (11.96 km/h) HR:124/147 4x push ups 20min Running 1h 03min 29s 12km 009m (05:17/km) (11.35 km/h) HR:138/157 R: 8x100m 6min 19s 1km 541m (04:06/km) (14.64 km/h) HR:168/175 Running 5min 36s 1km 177m (04:45/km) (12.61 km/h) HR:152/162	25 core stability 45min	26 warm up 7min 36s 1km 499m (05:04/km) (11.83 km/h) HR:130/137 BC2: 12km (4:05) 48min 48s 12km 008m (04:04/km) (14.76 km/h) HR:165/173 cool down 19min 56s 4km 044m (04:56/km) (12.17 km/h) HR:140/158	27 warm up 2km 500m BC2/3 2x4km+2km 19min 06s 5km 037m (03:48/km) (15.82 km/h) HR:165/174 BC2/3 2x4km+2km 19min 15s 5km 038m (03:49/km) (15.70 km/h) HR:170/179 BC2/3 2x4km+2km 7min 15s 2km 012m (03:36/km) (16.65 km/h) HR:173/181 cool down 12min 55s 2km 503m (05:10/km) (11.63 km/h) HR:136/157	28 long distance run 1h 31min 25s 18km 054m (05:04/km) (11.85 km/h) HR:139/150 tr2: core stability 1h 00min	7h 09min 95km 577m (04:36/km) (13.01 km/h) 2h 35min

29 Running 49min 50s 10km 195m (04:53/km) (12.27 km/h) HR:144/155 skip ACWD: 3x70m tr2: push ups	30 warm up 7min 53s 1km 537m (05:08/km) (11.70 km/h) HR:162/189 BC2: 16km (4:05) 1h 04min 56s 16km 006m (04:03/km) (14.79 km/h) HR:161/170 cool down 7min 21s 1km 560m (04:43/km) (12.73 km/h) HR:142/150	31 core stability 45min Running 1h 14min 09s 14km 005m (05:18/km) (11.33 km/h) HR:126/180 R: 8x100m 9min 42s 2km 108m (04:36/km) (13.04 km/h) HR:147/161	1 push ups	2 warm up 7min 23s 1km 501m (04:55/km) (12.20 km/h) HR:130/139 BC2: 14km (4:05) 56min 53s 14km 028m (04:03/km) (14.80 km/h) HR:161/169 cool down 7min 12s 1km 509m (04:46/km) (12.58 km/h) HR:142/150	3 warm up 16min 51s 3km 433m (04:54/km) (12.22 km/h) HR:132/138 BC2/3: 2x5+2km 19min 51s 5km 093m (03:54/km) (15.39 km/h) HR:163/171 BC2/3: 2x5+2km 21min 45s 5km 572m (03:54/km) (15.37 km/h) HR:167/173 Running 3min 01s 549m (05:30/km) (10.92 km/h) HR:141/168 BC2/3: 2x5+2km 7min 25s 1km 996m (03:43/km) (16.15 km/h) HR:168/176 cool down 12min 13s 2km 398m (05:06/km) (11.78 km/h) HR:137/145 tr2 core stability 45min	4 LD 1h 28min 45s 18km 055m (04:55/km) (12.21 km/h) HR:136/147	7h 35min 99km 545m (04:34/km) (13.12 km/h) 1h 30min

Razem - Sierpień 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	29h 00min	378km 534m	04:37/km	12.97 km/h
skip ACWD:		0km 000m
ćwiczenia:	7h 20min	0km 000m