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Dzienniczek - Wrzesień 2017

Jednostka: Tempo | Prędkość

<< Sierpień 2017		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Październik 2017 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
28 tr1 Running 29min 56s 6km 158m (04:52/km) (12.34 km/h) warm up 18min 42s 3km 503m (05:20/km) (11.24 km/h) HR:119/142 I: 5x800m 28min 51s 6km 405m (04:30/km) (13.32 km/h) HR:145/170 cool down 12min 10s 2km 219m (05:29/km) (10.94 km/h) HR:120/138	29 Running 46min 05s 10km 031m (04:36/km) (13.06 km/h)	30 Running 11min 19s 2km 203m (05:08/km) (11.68 km/h) I: 6x400m/3'E 23min 53s 4km 883m (04:53/km) (12.27 km/h) Running 11min 14s 2km 006m (05:36/km) (10.71 km/h) Running 5min 13s 1km 034m (05:03/km) (11.89 km/h) core stability 45min	31	1 Running 58min 10s 12km 007m (04:51/km) (12.39 km/h) HR:134/151 exercises core 20min	2 Running 29min 47s 6km 513m (04:34/km) (13.12 km/h) R: 5x100m 4min 53s 1km 143m (04:16/km) (14.04 km/h) Running 5min 22s 1km 014m (05:18/km) (11.34 km/h) core+arms 40min	3 warm up 7min 45s 1km 732m (04:28/km) (13.41 km/h) Aalborg Fjordmarathon 38min 56s 10km 715m (03:38/km) (16.51 km/h) cool down 10min 18s 2km 008m (05:08/km) (11.70 km/h) Running 2min 05s 364m (05:43/km) (10.48 km/h) arms outdoor gym 30min	5h 44min 73km 938m (04:39/km) (12.87 km/h) 2h 15min

4 fartlek 7km 1h 16min 51s 15km 003m (05:07/km) (11.71 km/h) HR:134/166 core+arms 30min	5 Running 42min 32s 8km 506m (05:00/km) (12.00 km/h) HR:129/143	6 core stability 40min Running 9min 52s 2km 008m (04:55/km) (12.21 km/h) Running 31min 01s 7km 424m (04:11/km) (14.36 km/h) Running 10min 32s 2km 009m (05:15/km) (11.44 km/h)	7	8 Running 27min 57s 6km 009m (04:39/km) (12.90 km/h) HR:139/161 I: 6x200m 12min 21s 2km 504m (04:56/km) (12.17 km/h) HR:147/171 Running 10min 49s 2km 048m (05:17/km) (11.36 km/h) HR:136/145	9 warm up 12min 54s 2km 380m (05:25/km) (11.07 km/h) Vilsted Sø Løb 2017 47min 36s 12km 611m (03:46/km) (15.90 km/h) cool down 20min 26s 3km 608m (05:40/km) (10.59 km/h)	10 Running 48min 16s 10km 335m (04:40/km) (12.85 km/h) outdoor gym 30min	5h 51min 74km 445m (04:43/km) (12.72 km/h) 1h 40min

11 Running 1h 14min 47s 14km 347m (05:13/km) (11.51 km/h) HR:128/161 exercises core 25min	12	13 warm up 9min 43s 2km 016m (04:49/km) (12.45 km/h) HR:124/135 BC2: 10km 41min 47s 10km 002m (04:11/km) (14.36 km/h) HR:157/173 cool down 10min 58s 2km 146m (05:07/km) (11.74 km/h) HR:136/144 core stability 30min	14 Running 27min 46s 5km 052m (05:30/km) (10.92 km/h) Running 20min 24s 5km 020m (04:04/km) (14.76 km/h) Running 9min 49s 2km 183m (04:30/km) (13.34 km/h)	15 Running 26min 12s 6km 030m (04:21/km) (13.81 km/h) HR:143/158	16 Running 23min 04s 5km 013m (04:36/km) (13.04 km/h) Running 5min 47s 1km 289m (04:29/km) (13.37 km/h)	17 warm up 14min 19s 2km 701m (05:18/km) (11.32 km/h) Viborg race 10km 36min 35s 10km 000m (03:40/km) (16.40 km/h) cool down 14min 12s 2km 617m (05:26/km) (11.06 km/h) core stability 30min	5h 15min 68km 416m (04:36/km) (13.01 km/h) 1h 25min

18 core training 20min Running 29min 54s 6km 204m (04:49/km) (12.45 km/h) HR:131/143 Running 20min 57s 3km 919m (05:21/km) (11.22 km/h) HR:120/132 R: 10x100m/100m 7min 21s 2km 011m (03:39/km) (16.42 km/h) HR:149/161 Running 20min 53s 4km 009m (05:13/km) (11.52 km/h) HR:120/133	19 Running 47min 54s 10km 002m (04:47/km) (12.53 km/h) HR:134/149	20 Running 8min 59s 2km 009m (04:28/km) (13.42 km/h) HR:124/138 BC2: 10km 39min 33s 10km 010m (03:57/km) (15.19 km/h) HR:158/169 Running 19min 34s 3km 838m (05:06/km) (11.77 km/h) HR:137/149 arms 35min	21 Running 31min 43s 6km 140m (05:10/km) (11.62 km/h) HR:127/143 tr2: Running 49min 51s 10km 189m (04:54/km) (12.26 km/h) HR:131/150	22 Running 56min 54s 12km 000m (04:45/km) (12.65 km/h) HR:132/162	23 Running 11min 55s 2km 400m (04:58/km) (12.08 km/h) HR:128/152 5x1km, 3'E 33min 13s 7km 511m (04:25/km) (13.57 km/h) HR:152/172 Running 10min 58s 2km 005m (05:28/km) (10.97 km/h) HR:125/139 tr2: Running 32min 59s 6km 023m (05:29/km) (10.96 km/h) Running 9min 55s 2km 006m (04:57/km) (12.14 km/h) outdoor gym 30min	24 long distance run 1h 48min 11s 21km 647m (05:00/km) (12.01 km/h)	9h 00min 111km 923m (04:49/km) (12.42 km/h) 1h 25min

25 spr+arms 40min fartlek, running club 1h 16min 11km 905m (06:23/km) (9.40 km/h) HR:118/171	26 Running 39min 13s 8km 005m (04:54/km) (12.25 km/h) HR:133/163	27 Running 11min 41s 2km 307m (05:04/km) (11.85 km/h) HR:120/143 Running 46min 52s 10km 152m (04:37/km) (13.00 km/h) HR:143/175 core stability 30min Running 10min 39s 2km 006m (05:19/km) (11.30 km/h) HR:127/140	28	29 Running 31min 07s 6km 658m (04:40/km) (12.84 km/h) Running 6min 08s 1km 405m (04:22/km) (13.74 km/h) Running 10min 10s 2km 005m (05:04/km) (11.83 km/h) outdoor gym 40min	30 warm up 16min 15s 3km 262m (04:59/km) (12.04 km/h) Running 25min 54s 7km 208m (03:36/km) (16.70 km/h) cool down 35min 59s 6km 497m (05:32/km) (10.83 km/h) tr2: Running 27min 21s 5km 353m (05:07/km) (11.74 km/h)	1 long distance run 1h 22min 14s 16km 519m (04:59/km) (12.05 km/h) HR:121/141	6h 59min 83km 282m (05:02/km) (11.91 km/h) 1h 50min

Razem - Wrzesień 2017

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	28h 22min	357km 043m	04:46/km	12.58 km/h
ćwiczenia:	7h 50min	0km 000m