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Dzienniczek - Styczeń 2019

Jednostka: Tempo | Prędkość

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Po	Wt	Śr	Cz	Pt	So	Nd	Razem
31 bieganie 31min 6km 000m (05:10/km) (11.61 km/h)	1 2x3km 30min 10s 6km 000m (05:02/km) (11.93 km/h) arms workout 2x15min 30min	2 ćwiczenia 30min	3 core stability 30min Bieganie 31min 6km 000m (05:10/km) (11.61 km/h)	4 arms workout 20min	5 Bieganie 10min 1km 800m (05:33/km) (10.80 km/h) outdoor exercises 30min Bieganie 12min 2km 200m (05:27/km) (11.00 km/h)	6 core stability 40min tr2: arms workout 30min	1h 54min 22km 000m (05:11/km) (11.56 km/h) 3h 30min

7 2x3km (exercises) 31min 57s 6km 412m (04:59/km) (12.04 km/h) outdoor workout 2x15min 30min	8 arms 30min	9 2x4km 39min 11s 8km 019m (04:53/km) (12.28 km/h) outdoor workout 20min 20min	10 Running 32min 03s 6km 570m (04:53/km) (12.30 km/h) HR:161/190	11 core stability 30min	12 Running 1h 27min 45s 12km 012m (07:18/km) (8.21 km/h)	13 calisthenic workout 45min	3h 10min 33km 013m (05:47/km) (10.37 km/h) 2h 35min

14 Running 39min 54s 8km 022m (04:58/km) (12.06 km/h)	15 core stability 30min	16 Running 43min 10s 8km 502m (05:05/km) (11.82 km/h) arms workout 30min	17 core stability 30min	18 Running, 6x100m 48min 51s 10km 009m (04:53/km) (12.29 km/h)	19 #hofman training 1h 42min 01s 12km 475m (08:11/km) (7.34 km/h) tr2: arms workout 30min	20 warm up 13min 01s 2km 551m (05:06/km) (11.76 km/h) #runcamp warm up #runcamp bc1 25min 04s 5km 027m (04:59/km) (12.03 km/h) #runcamp bc1/bc2 11min 13s 2km 643m (04:15/km) (14.14 km/h) #runcamp leg strength exercises 20min cool down 13min 19s 2km 513m (05:18/km) (11.32 km/h)	4h 56min 51km 742m (05:43/km) (10.47 km/h) 2h 20min

21 core stability 30min Running 39min 56s 8km 000m (05:00/km) (12.02 km/h)	22	23 flat+cross 59min 16s 12km 005m (04:56/km) (12.15 km/h) HR:191/210	24 Running 38min 34s 8km 013m (04:49/km) (12.47 km/h) arms workout 40min	25 Running 54min 14s 10km 515m (05:09/km) (11.63 km/h)	26 flat+cross+6x100 m 1h 00min 07s 12km 008m (05:00/km) (11.98 km/h) arms workout 30min	27 core stability 40min BC1 + 6x100m 50min 42s 10km 008m (05:04/km) (11.84 km/h)	5h 02min 60km 549m (05:00/km) (12.00 km/h) 2h 20min

28 core stability 40min	29 Running, 6x100m 49min 39s 10km 099m (04:55/km) (12.20 km/h)	30 arms workout 40min Running 49min 13s 10km 201m (04:49/km) (12.44 km/h)	31 Running, 8x100m 1h 00min 35s 12km 123m (05:00/km) (12.01 km/h)	1 core stability 20min Running, 8x100m 40min 26s 8km 112m (04:59/km) (12.04 km/h)	2 core stability 40min Running 1h 13min 16s 14km 189m (05:10/km) (11.62 km/h)	3 tr1: warm up 20min 35s 3km 440m (05:59/km) (10.03 km/h) tr1: BC1 (2km)+6x100/100 16min 35s 3km 527m (04:42/km) (12.76 km/h) tr1: BC2 (2km)+4x100/100+ 1km BC1 16min 51s 4km 005m (04:12/km) (14.26 km/h) length strength 25min tr1: cool down 13min 49s 2km 502m (05:31/km) (10.87 km/h) tr2: Running 32min 13s 6km 059m (05:19/km) (11.28 km/h) tr2: calisthenic workout 30min	6h 13min 74km 257m (05:01/km) (11.94 km/h) 3h 15min

Razem - Styczeń 2019

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	17h 13min	193km 727m	05:19/km	11.25 km/h
ćwiczenia:	12h 05min	0km 000m