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Dzienniczek - Maj 2017

Jednostka: Tempo | Prędkość

<< Kwiecień 2017		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Czerwiec 2017 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
1 warm up 13min 11s 2km 716m (04:51/km) (12.36 km/h) 12 Memoriał Barbary Szlachetki ... 36min 58s 10km 095m (03:40/km) (16.39 km/h) cool down 13min 14s 2km 448m (05:24/km) (11.10 km/h)	2 Running 42min 35s 10km 010m (04:15/km) (14.10 km/h) HR:150/203 R: 8x100m/200m 8min 49s 2km 000m (04:25/km) (13.61 km/h) HR:142/157	3 Running 45min 21s 10km 032m (04:31/km) (13.27 km/h) core stability 20min	4 tr1: Running 29min 24s 6km 204m (04:44/km) (12.66 km/h) HR:140/157 tr2: Running 46min 58s 10km 260m (04:35/km) (13.11 km/h) HR:139/160	5 core stability 20min Running 37min 35s 8km 145m (04:37/km) (13.00 km/h) HR:134/148	6 warm up 16min 12s 3km 024m (05:21/km) (11.20 km/h) HR:135/150 speed, 5km 17min 46s 5km 234m (03:24/km) (17.68 km/h) HR:174/185 cool down 2km 500m	7 long distance run 1h 39min 56s 21km 004m (04:45/km) (12.61 km/h) HR:139/162	6h 48min 93km 672m (04:28/km) (13.41 km/h) 40min

8 core stability 30min Running 45min 55s 10km 008m (04:35/km) (13.08 km/h) HR:143/180 R: 8x100m/150m E 9min 21s 2km 007m (04:40/km) (12.88 km/h) HR:147/163	9 tr1: Running 39min 32s 8km 003m (04:56/km) (12.15 km/h) tr2: Running 18min 45s 4km 025m (04:40/km) (12.88 km/h) sprawnosc 40min	10 warm up 15min 07s 3km 010m (05:01/km) (11.95 km/h) HR:129/140 BC2: 10km 38min 48s 10km 010m (03:53/km) (15.48 km/h) HR:164/171 R: 6x200m/100m e 9min 02s 2km 024m (04:28/km) (13.44 km/h) HR:152/164 cool down 5min 29s 1km 008m (05:26/km) (11.03 km/h) HR:137/148	11 core stability 45min warm up 14min 28s 2km 707m (05:21/km) (11.23 km/h) HR:130/152 6x100m 1km 215m HR:112/159 6x400m/2' P 2km 500m HR:140/174 cool down 14min 26s 2km 551m (05:39/km) (10.60 km/h) HR:134/143	12 Running 57min 41s 12km 013m (04:48/km) (12.50 km/h) HR:139/155	13 warm up 16min 50s 3km 164m (05:19/km) (11.28 km/h) HR:121/151 speed, stadium track 18min 04s 5km 131m (03:31/km) (17.04 km/h) HR:177/186 R: 4x100m 1km 000m cool down 15min 11s 2km 687m (05:39/km) (10.62 km/h) HR:130/142	14 warm up 1km 000m HR:135 cross 1h 26min 31s 16km 009m (05:24/km) (11.10 km/h) HR:133/160 R: 10x100m 10min 44s 2km 004m (05:21/km) (11.20 km/h) HR:134/159 cool down 6min 23s 1km 197m (05:20/km) (11.25 km/h) HR:128/145	7h 02min 93km 273m (04:49/km) (12.44 km/h) 1h 55min

15 Running 40min 35s 9km 079m (04:28/km) (13.42 km/h)	16 warm up 25min 29s 5km 009m (05:05/km) (11.79 km/h) hurdles 45min cool down 8min 18s 1km 472m (05:38/km) (10.64 km/h)	17 warm up 12min 01s 2km 268m (05:18/km) (11.32 km/h) HR:131/147 BC2: 10km 39min 41s 10km 013m (03:58/km) (15.14 km/h) HR:164/171 cool down 13min 42s 2km 814m (04:52/km) (12.32 km/h) HR:145/161 exercises 40min	18 tr1: Running 20min 53s 4km 064m (05:08/km) (11.68 km/h) tr2: warm up 13min 30s 2km 033m (06:38/km) (9.04 km/h) 7x400m (1:14-15)/1'p 3km 829m tr2: cool down 16min 29s 2km 903m (05:41/km) (10.57 km/h)	19 core stability 40min Running 47min 07s 10km 009m (04:42/km) (12.75 km/h) HR:139/162	20 Running 9min 31s 2km 006m (04:45/km) (12.65 km/h) R: 7x150/150 8min 37s 2km 000m (04:19/km) (13.93 km/h) Running 4min 53s 1km 116m (04:23/km) (13.71 km/h)	21 warm up 2km 200m Aalborg halvmarathon 1h 19min 32s 21km 097m (03:46/km) (15.92 km/h) cool down 21min 54s 4km 268m (05:08/km) (11.69 km/h)	6h 02min 86km 180m (04:31/km) (13.27 km/h) 45min 1h 20min

22 tr1: core stability 40min tr2: warm up 3km 000m I: 7x400m (1'14"-15)/ 2' 11min 14s 3km 454m (03:15/km) (18.45 km/h) cool down 15min 40s 3km 073m (05:06/km) (11.77 km/h)	23 warm up 17min 49s 3km 000m (05:56/km) (10.10 km/h) fartlek 48min 35s 7km 628m (06:22/km) (9.42 km/h) cool down 2km 000m exercises 30min	24 easy 30min 50s 6km 089m (05:04/km) (11.85 km/h) sprawnosc 30min	25 warm up 11min 57s 2km 511m (04:46/km) (12.61 km/h) HR:128/153 BC2: 8km 31min 20s 8km 012m (03:55/km) (15.34 km/h) HR:159/169 cool down 9min 23s 2km 010m (04:40/km) (12.85 km/h) HR:146/160 R: 7x150/150m 13min 37s 2km 935m (04:38/km) (12.93 km/h) HR:142/161	26 tr1: core stability 30min 2x5km 44min 58s 10km 196m (04:25/km) (13.60 km/h) HR:143/156	27 Running 48min 01s 10km 502m (04:34/km) (13.12 km/h) HR:146/167	28 Running 58min 49s 12km 010m (04:54/km) (12.25 km/h) HR:124/147 ćwiczenia 30min	5h 42min 76km 420m (04:47/km) (12.52 km/h) 2h 40min

29 warm up 16min 58s 3km 000m (05:39/km) (10.61 km/h) 3x1km/5' 10min 04s 3km 104m (03:15/km) (18.50 km/h) cool down 15min 45s 2km 697m (05:50/km) (10.27 km/h)	30 sprawnosc 40min Running 30min 34s 6km 327m (04:50/km) (12.42 km/h) HR:133/153	31 warm up 10min 03s 2km 013m (05:00/km) (12.02 km/h) HR:127/137 BC2: 8km 31min 56s 8km 014m (03:59/km) (15.06 km/h) HR:159/167 cool down 12min 49s 2km 613m (04:54/km) (12.23 km/h) HR:138/150 tr2: Running 32min 32s 6km 374m (05:06/km) (11.76 km/h)	1 Running 26min 37s 5km 499m (04:50/km) (12.40 km/h) core stability 40min Running 15min 09s 1km 447m (10:28/km) (5.73 km/h) Running 14min 39s 2km 037m (07:12/km) (8.34 km/h) Running 18min 43s 3km 693m (05:04/km) (11.84 km/h)	2	3	4 long distance run 1h 10min 30s 16km 005m (04:24/km) (13.62 km/h)	5h 06min 62km 823m (04:52/km) (12.30 km/h) 1h 20min

Razem - Maj 2017

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	28h 15min	383km 687m	04:39/km	12.89 km/h
ćwiczenia:	7h 15min	0km 000m
cwiczenia - nogi:	45min	0km 000m