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Dzienniczek - Lipiec 2017

Jednostka: Tempo | Prędkość

<< Czerwiec 2017		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Sierpień 2017 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
26 fartlek 57min 29s 9km 558m (06:01/km) (9.98 km/h) HR:122/176	27 Running 19min 08s 4km 016m (04:46/km) (12.59 km/h) sprawnosc 30min Running 19min 08s 4km 015m (04:46/km) (12.59 km/h)	28 Running 29min 55s 6km 061m (04:56/km) (12.16 km/h) HR:133/194 BC2: 8km 31min 02s 8km 012m (03:52/km) (15.49 km/h) HR:157/170 cool down 10min 34s 2km 212m (04:47/km) (12.56 km/h) HR:118/132	29	30 Running 45min 09s 10km 009m (04:31/km) (13.30 km/h) HR:144/157 ćwiczenia 40min	1 Running 27min 51s 6km 033m (04:37/km) (13.00 km/h) R:10x100m 11min 28s 2km 501m (04:35/km) (13.09 km/h)	2 warm up 9min 54s 2km 008m (04:56/km) (12.17 km/h) cross halfmarathon 1h 32min 47s 21km 807m (04:15/km) (14.10 km/h) cool down 12min 41s 2km 342m (05:25/km) (11.08 km/h)	6h 07min 78km 574m (04:40/km) (12.84 km/h) 1h 10min

3 hurdles exercises 25min Running 30min 05s 5km 723m (05:15/km) (11.41 km/h)	4	5 outdoor gym 1h 00min Running 19min 24s 205m (34:38/km) (0.63 km/h)	6	7	8	9	49min 5km 928m (08:21/km) (7.19 km/h) 1h 25min

10 hurdles exercises 25min Running 13min 39s 2km 276m (06:00/km) (10.00 km/h) Running 14min 47s 3km 006m (04:55/km) (12.20 km/h)	11 outdoor gym 45min	12	13 Running 1h 26min 45s 14km 861m (05:50/km) (10.28 km/h) HR:125/179	14 core stability 1h 00min Running 44min 27s 054m (43:09/km) (0.07 km/h)	15	16 Running 57min 51s 12km 171m (04:45/km) (12.62 km/h) Basen 25min	3h 37min 32km 368m (06:43/km) (8.93 km/h) 2h 10min 25min

17 tr1: Running 5km 500m core stability 15min tr2: Running 23min 56s 5km 118m (04:41/km) (12.83 km/h) hurdles exercises 30min cool down 13min 38s 3km 223m (04:14/km) (14.18 km/h)	18 Running 46min 43s 10km 131m (04:37/km) (13.01 km/h) HR:143/166	19 Basen 30min	20 tr1: Running 28min 5km 695m (04:55/km) (12.20 km/h) tr2: fartlek 1h 18min 11km 092m (07:02/km) (8.53 km/h) HR:130/180 core stability 40min	21 Running 46min 11s 10km 012m (04:37/km) (13.01 km/h) HR:143/161	22 arms 40min warm up 14min 43s 2km 800m (05:15/km) (11.42 km/h) P: 4x(800+800)3'b 36min 47s 6km 500m (05:40/km) (10.60 km/h) cool down 2km 000m	23 long distance run 1h 24min 49s 15km 345m (05:32/km) (10.86 km/h) HR:136/152	6h 12min 77km 416m (05:19/km) (11.25 km/h) 2h 05min 30min

24 Running 29min 45s 6km 052m (04:55/km) (12.21 km/h) HR:114/131 Running 39min 50s 8km 318m (04:47/km) (12.53 km/h) HR:133/162 Running 34min 16s 6km 085m (05:38/km) (10.65 km/h) HR:119/152	25 Running 22min 47s 4km 499m (05:04/km) (11.85 km/h) hurdles exercises 40min	26	27 ćwiczenia 1h 00min	28 Pływanie 20min	29 Running 12min 14s 2km 542m (04:49/km) (12.47 km/h) Running 34s 11cs 113m (05:01/km) (11.96 km/h) Running 24min 49s 5km 244m (04:44/km) (12.68 km/h) HR:121/151	30 Running 46min 39s 10km 009m (04:40/km) (12.87 km/h) HR:144/154	3h 30min 42km 862m (04:55/km) (12.19 km/h) 1h 40min 20min

31 outdoor gym 1h 00min	1 Running 39min 04s 8km 034m (04:52/km) (12.34 km/h) HR:146/198	2 Running 37min 12s 8km 041m (04:38/km) (12.97 km/h) HR:141/155 Running 27min 42s 6km 004m (04:37/km) (13.01 km/h)	3 Running 25min 10s 5km 115m (04:55/km) (12.19 km/h) core training 40min Running 14min 57s 2km 737m (05:28/km) (10.98 km/h)	4 Running 54min 43s 12km 134m (04:31/km) (13.31 km/h) HR:146/178	5	6 Running 45min 56s 10km 100m (04:33/km) (13.19 km/h) HR:158/197	4h 04min 52km 165m (04:41/km) (12.79 km/h) 1h 40min

Razem - Lipiec 2017

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	16h 45min	193km 265m	05:24/km	11.08 km/h
ćwiczenia:	8h 20min	0km 000m
Basen:	55min	0km 000m
Pływanie:	20min	0km 000m