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Dzienniczek - Kwiecień 2018

Jednostka: Tempo | Prędkość

<< Marzec 2018		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Maj 2018 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
26 pilates 30min tr2: outdoor gym 30min	27 tr1: Running 59min 12s 12km 003m (04:56/km) (12.17 km/h) tr2: arms bottle workout 30min tr3: Running 40min 04s 8km 158m (04:55/km) (12.22 km/h)	28	29 rolling+GR 24min 15s Bieganie 58min 02s 12km 000m (04:50/km) (12.41 km/h)	30	31 Running 1h 08min 30s 14km 143m (04:51/km) (12.39 km/h)	1	3h 45min 46km 304m (04:52/km) (12.30 km/h) 1h 30min 24min

2 Running 58min 46s 12km 069m (04:52/km) (12.32 km/h)	3	4 to .. from work 12min 32s 2km 500m (05:01/km) (11.97 km/h) tr1: Running 37min 56s 8km 005m (04:44/km) (12.66 km/h) HR:193/210 tr 2: Sii team ... 48min 59s 6km 865m (07:08/km) (8.41 km/h)	5 pilates 25min Running 49min 35s 10km 585m (04:41/km) (12.81 km/h)	6 3,5km+ 5x150m/150m+3,5k m 41min 48s 8km 527m (04:54/km) (12.24 km/h) tr2: core stability 45min	7 Running 52min 09s 10km 605m (04:55/km) (12.20 km/h) Joga 30min	8 Running 48min 29s 10km 032m (04:50/km) (12.41 km/h) GR RBM 12min 02s	5h 50min 69km 188m (05:03/km) (11.85 km/h) 1h 10min 30min 12min

9 Biking 12min 21s 2km 995m (04:07/km) (14.55 km/h)	10 tr1: tabata, high intensivity 30min pilates 20min	11 Running 42min 58s 8km 513m (05:03/km) (11.89 km/h) Running 19min 31s 3km 008m (06:29/km) (9.25 km/h)	12 tr2: water bottle workout 30min Running 1h 00min 43s 12km 207m (04:58/km) (12.06 km/h)	13 core stability 15min Running 30min 56s 6km 113m (05:04/km) (11.86 km/h) tr2: joga 30min	14 warm up 51min 18s 7km 501m (06:50/km) (8.77 km/h) P:5x300m/3'p 21min 51s 2km 677m (08:10/km) (7.35 km/h) cool down 22min 02s 3km 048m (07:14/km) (8.30 km/h) Running: return 13min 08s 2km 403m (05:28/km) (10.98 km/h)	15 Inna aktywność 20min 38s 020m (11:40/km) (0.06 km/h) tr1: Running 30min 22s 5km 395m (05:38/km) (10.66 km/h) tr2: Running + P 51min 56s 10km 011m (05:11/km) (11.57 km/h) tr2: pilates 30min	5h 57min 63km 871m (05:35/km) (10.73 km/h) 2h 35min 20min 020m (11:40/km) (0.06 km/h)

16 swimming lesson 45min tr2: bike 1h 14min 19km 000m (03:54/km) (15.41 km/h) tr2: GR 20min	17 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) roller+Joga 20min warm up 11min 2km 000m (05:30/km) (10.91 km/h) cross run 38min 35s 6km 563m (05:53/km) (10.21 km/h) cool down + P ... 12min 12s 2km 501m (04:53/km) (12.30 km/h)	18 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) tr1: ćwiczenia 30min tr2: arm water workout 30min Sii tr3: warm up 34min 16s 6km 004m (05:42/km) (10.51 km/h) Sii tr3: P 5x100m/300m 11min 49s 2km 108m (05:36/km) (10.70 km/h) Sii tr3: cool down 9min 04s 1km 538m (05:54/km) (10.18 km/h)	19 to .. from work 11min 2km 000m (05:30/km) (10.91 km/h) Running (6x150m after 7km) 1h 06min 09s 12km 799m (05:10/km) (11.61 km/h) roller+GR 25min	20 light core training 30min tr2: Running 21min 49s 4km 250m (05:08/km) (11.69 km/h) tr2: outdoor light workout 30min tr2: Running+P 4x100m 22min 4km 300m (05:07/km) (11.73 km/h)	21 warm up 32min 59s 6km 063m (05:26/km) (11.03 km/h) HR:134 5x1km 35min 12s 7km 804m (04:31/km) (13.30 km/h) HR:153/173 cool down 17min 01s 3km 121m (05:27/km) (11.00 km/h) HR:137/150 Joga 20min	22 Running 33min 19s 6km 449m (05:10/km) (11.61 km/h) HR:139/208 RBM team 29min 37s 3km 170m (09:21/km) (6.42 km/h) HR:116/189 Running 19min 57s 3km 813m (05:14/km) (11.47 km/h) HR:191/244	7h 08min 78km 483m (05:27/km) (11.00 km/h) 45min 1h 14min 19km 000m (03:53/km) (15.41 km/h) 45min 40min 2h 00min

23 tr1: pilates 30min tr2: Running 39min 34s 8km 009m (04:56/km) (12.15 km/h) HR:129/162 skip A 5x80m+ W ... tr2: Running 13min 11s 2km 511m (05:15/km) (11.43 km/h) HR:131/140	24 tr1: bottle arms workout 30min tr2: Running (6x100m P) 1h 04min 20s 12km 625m (05:06/km) (11.77 km/h) HR:136/184	25 Running 22min 58s 4km 453m (05:09/km) (11.63 km/h) HR:125/144 AZS: 4x200m/40s (3-4' break) 20min 03s 2km 514m (07:59/km) (7.52 km/h) HR:131/200 Running 18min 35s 3km 349m (05:33/km) (10.81 km/h) HR:159/189	26 tr2: core stability 20min	27 tr1: swimming lesson 40min tr2: arms 30min Running 52min 43s 9km 814m (05:22/km) (11.17 km/h) HR:132/172 8x100m 7min 55s 1km 703m (04:39/km) (12.91 km/h) HR:149/166 cool down 7min 31s 1km 418m (05:18/km) (11.32 km/h) HR:127/135	28 Running 32min 05s 6km 004m (05:21/km) (11.23 km/h) HR:136/184 T5 11min 14s 3km 016m (03:43/km) (16.11 km/h) HR:171/176 Running 38min 54s 7km 294m (05:20/km) (11.25 km/h) HR:144/175 tr2: easy core stability 30min	29 flat 0-4, cross 4-10, ... 1h 10min 39s 12km 512m (05:39/km) (10.63 km/h) HR:132/172 Running 15min 52s 3km 007m (05:17/km) (11.37 km/h)	6h 55min 78km 229m (05:18/km) (11.29 km/h) 2h 20min 40min

30 tr1: pilates 30min tr2: Running 42min 02s 8km 224m (05:07/km) (11.74 km/h) HR:127 skipy A 5x80m + ... 15min downhill 5x100m 6min 15s 1km 110m (05:38/km) (10.66 km/h) HR:134/153 cool down 11min 07s 2km 006m (05:33/km) (10.83 km/h) HR:130/142	1 RBM: Running trip+6x2' 1h 20min 06s 15km 003m (05:20/km) (11.24 km/h)	2 tr1: core stability 30min tr2: arms workout 2kg 30min tr3: Running+6x60m 57min 30s 10km 597m (05:26/km) (11.06 km/h) HR:132/179	3 flat 2km+ 4km cross 37min 08s 6km 007m (06:11/km) (9.71 km/h) HR:131 cross BC2 12min 26s 2km 790m (04:27/km) (13.46 km/h) HR:155/167 slow cross 22min 49s 4km 089m (05:35/km) (10.75 km/h) HR:133/151 8x100m 11min 50s 2km 505m (04:43/km) (12.70 km/h) HR:140/161 tr2: pilates 30min	4	5 Running 1h 27min 36s 16km 003m (05:28/km) (10.96 km/h) HR:130/185	6 Running 29min 07s 5km 615m (05:11/km) (11.57 km/h) HR:128/139 Running 37min 29s 3km 694m (10:09/km) (5.91 km/h) HR:103/151	7h 15min 77km 643m (05:36/km) (10.70 km/h) 2h 15min

Razem - Kwiecień 2018

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	26h 50min	301km 111m	05:20/km	11.22 km/h
ćwiczenia:	8h 50min	0km 000m
GR:	57min	0km 000m
Joga:	1h 10min	0km 000m
Inna aktywność:	20min	020m	11:40/km	0.06 km/h
Basen:	1h 25min	0km 000m
Rower:	1h 14min	19km 000m	03:53/km	15.41 km/h
skip ACWD:		0km 000m