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Dzienniczek - Luty 2018

Jednostka: Tempo | Prędkość

<< Styczeń 2018		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Marzec 2018 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
29 tr1: foam rolling 20min tr1: rehabilitation 20min outdoor exercises 20min	30 foam rolling 20min core stability 20min tr2: outdoor exercises 30min tr3: Running 10km 000m	31 foam rolling 20min core stability 20min tr2: outdoor exercises 30min tr3: Running 16min 11s 3km 011m (05:22/km) (11.16 km/h) tr3: swimming lesson 1h 00min Running 17min 43s 3km 209m (05:31/km) (10.87 km/h)	1 foam rolling 20min Joga 30min tr2: outdoor exercises 30min	2 foam rolling 20min rehabilitation 30min Running 53min 09s 10km 233m (05:12/km) (11.55 km/h) HR:128/175	3 foam rolling 20min core stability 20min tr2: Running 13min 04s 2km 581m (05:04/km) (11.85 km/h) tr2: Running 38min 16s 7km 156m (05:21/km) (11.22 km/h) tr3: arms 40min	4 foam rolling 20min road+cross(4km) 1h 02min 52s 12km 003m (05:14/km) (11.46 km/h) HR:136/161 core stability 20min tr2: warm up 11min 14s 2km 088m (05:23/km) (11.15 km/h) tr2: Basen 30min tr2: sauna 20'dry+12'break+ 15'wet 45min tr2: Running 11min 37s 2km 006m (05:47/km) (10.36 km/h)	3h 44min 52km 287m (05:18/km) (11.32 km/h) 7h 00min 1h 30min 30min 45min

5 foam rolling 20min rehabilitation 20min tr2: pilates 35min	6 foam rolling 20min tr2: outdoor exercises 30min	7 foam rolling 20min tr2: swimming lesson 1h 00min	8	9 rehabilitation exercises 20min	10	11 arms 35min	2h 45min 1h 00min 35min

12 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) foam rolling 20min rehabilitation exercises 20min	13 to... from work 11min 2km 000m (05:30/km) (10.91 km/h) foam rolling 20min tr2: outdoor gym 30min	14 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) foam rolling 20min tr2: outdoor gym 30min tr3: pilates 35min	15 to .. from work 11min 20s 2km 000m (05:40/km) (10.59 km/h) foam rolling 15min tr2: joga 15min	16 to .. from work 11min 13s 2km 000m (05:37/km) (10.70 km/h)	17 warm up 17min 48s 3km 654m (04:52/km) (12.32 km/h) stadium track fartlek 16min 39s 4km 268m (03:54/km) (15.38 km/h) group workout 30min cool down 15min 3km 200m (04:41/km) (12.80 km/h) tr2: GR 30min	18	1h 45min 21km 122m (04:58/km) (12.07 km/h) 3h 55min 30min

19 to .. from work 2km 000m foam rolling 20min Running 52min 57s 10km 011m (05:17/km) (11.34 km/h) HR:132/189	20 to ... from work 11min 2km 000m (05:30/km) (10.91 km/h) Running 19min 19s 4km 003m (04:50/km) (12.43 km/h) HR:162/198 R: 5x110m 5min 27s 1km 157m (04:43/km) (12.74 km/h) HR:142/160 Bieganie 21min 4km 000m (05:15/km) (11.43 km/h)	21 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) Running 16min 43s 3km 128m (05:21/km) (11.23 km/h)	22 to ... from work 11min 2km 000m (05:30/km) (10.91 km/h) Running 30min 45s 6km 201m (04:58/km) (12.10 km/h)	23 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) Running 40min 16s 8km 005m (05:02/km) (11.93 km/h) HR:139/165	24 warm up 24min 47s 4km 123m (06:01/km) (9.98 km/h) Grand Prix Trójmiasta # ... 36min 11s 6km 282m (05:46/km) (10.42 km/h) Running 11min 47s 2km 023m (05:49/km) (10.30 km/h) Running 12min 18s 2km 019m (06:06/km) (9.85 km/h) tr2: Running 24min 01s 4km 357m (05:31/km) (10.88 km/h)	25 Running 31min 59s 6km 328m (05:03/km) (11.87 km/h) indoor group workouts: core+legs 1h 00min	6h 11min 71km 637m (05:20/km) (11.24 km/h) 1h 20min

26 to.. from work 11min 2km 000m (05:30/km) (10.91 km/h) tr2: pilates 35min	27 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) foam rolling 20min tr2: arms water bottle ... 40min	28 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) foam rolling 20min tr2: outdoor workouts 35min	1 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h)	2 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) outdoor workouts 30min	3 foam rolling 20min	4 foam rolling 15min	55min 10km 000m (05:30/km) (10.91 km/h) 3h 35min

Razem - Luty 2018

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	11h 39min	134km 826m	05:16/km	11.39 km/h
ćwiczenia:	14h 10min	0km 000m
Basen:	1h 30min	0km 000m
Joga:	30min	0km 000m
sauna:	45min	0km 000m
ćwiczenia: ręce, barki:	35min	0km 000m
GR:	30min	0km 000m