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Dzienniczek - Grudzień 2017

Jednostka: Tempo | Prędkość

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Po	Wt	Śr	Cz	Pt	So	Nd	Razem
27 core stability 30min sauna 1h 30min	28 core stability 30min	29 swim training sportevo 1h 00min	30	1	2 warm up 15min 44s 3km 173m (04:58/km) (12.10 km/h) siła biegowa, sportevo 15min I: 6x400m 18min 50s 4km 957m (03:48/km) (15.79 km/h) cool down 10min 49s 2km 251m (04:48/km) (12.49 km/h) tr2: Running 35min 56s 7km 003m (05:08/km) (11.69 km/h)	3	1h 21min 17km 384m (04:40/km) (12.82 km/h) 1h 15min 1h 30min 1h 00min

4 Joga 30min warm up 16min 36s 3km 352m (04:57/km) (12.12 km/h) I: 6x400/400 30min 55s 6km 657m (04:39/km) (12.92 km/h) cool down 7min 49s 1km 542m (05:04/km) (11.84 km/h)	5	6 Running 1h 09min 40s 14km 486m (04:49/km) (12.48 km/h) HR:147/162 Joga 30min	7 core stability 30min Running 47min 40s 10km 278m (04:38/km) (12.94 km/h) HR:153/197	8 Running 27min 14s 6km 008m (04:32/km) (13.24 km/h) HR:129/158 strides 12min 52s 2km 866m (04:29/km) (13.36 km/h) HR:153/172	9 Running 9min 32s 1km 082m (08:49/km) (6.81 km/h) Running 12min 31s 2km 499m (05:01/km) (11.98 km/h) Grand Prix Trójmiasta # ... 29min 30s 7km 713m (03:49/km) (15.69 km/h) Running 14min 16s 2km 512m (05:41/km) (10.56 km/h) tr2: Running 43min 44s 8km 409m (05:12/km) (11.54 km/h)	10	5h 22min 67km 404m (04:46/km) (12.54 km/h) 1h 00min 30min

11 Running 58min 35s 11km 000m (05:20/km) (11.27 km/h) HR:152/195 sauna: 15,15,10,10 1h 40min	12 core stability 25min	13 Running 55min 29s 10km 824m (05:08/km) (11.71 km/h) HR:146/181 GR 25min	14 pilates workout 30min	15 Running 12min 30s 2km 539m (04:55/km) (12.19 km/h) swimming lesson 1h 00min Running 20min 38s 4km 005m (05:09/km) (11.65 km/h)	16 Running 23min 11s 4km 968m (04:40/km) (12.86 km/h) exercises with sportevo 1h 00min Running 15min 22s 3km 005m (05:07/km) (11.73 km/h)	17 Running 16min 14s 3km 162m (05:08/km) (11.69 km/h) outdoor exercises 40min Running 15min 41s 3km 031m (05:10/km) (11.60 km/h)	3h 37min 42km 534m (05:07/km) (11.72 km/h) 1h 40min 3h 00min 1h 00min

18 Rehabilitation 1 40min Rehabilitation 2 30min	19 Rehabilitation 1 50min Rehabilitation 2 40min Rehabilitation 3 30min	20 rehabilitation exercises 30min	21	22 rehabilitation 1 50min rehabilitation 2 40min	23 rehabilitation 1 1h 00min rehabilitation 2 40min	24 rehabilitation 1 45min rehabilitation 2 40min	8h 15min
	59.0 40 6h
25 rehabilitation 50min tr2: core stability 40min	26 rehabilitation 1h 00min tr2: GR+core stability 45min	27 rehabilitation 50min arms 40min	28 rehabilitation exercises 50min joga for runners 50min	29 Rehabilitation exercises 45min tr2: GR+rehabilitatio n 45min	30 rehabilitation exercises 1h 00min	31 rehabilitation exercises 1h 00min tr2: rehabilitation exercises 50min	10h 45min

Razem - Grudzień 2017

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	10h 21min	127km 322m	04:52/km	12.29 km/h
ćwiczenia:	22h 45min	0km 000m
sauna:	1h 40min	0km 000m
Basen:	1h 00min	0km 000m
Joga:	1h 00min	0km 000m