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Dzienniczek - Październik 2016

Jednostka: Tempo | Prędkość

<< Wrzesień 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Listopad 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
26 1500m (3/1 żaba/kraul) 42min 1km 500m (28:00/km) (2.14 km/h)	27 Plan: {"distance": null, "other_creator": null, "date": "2016-09-27", "description": "4x(1,2km P / 2min tr) + 4x(200m R / 200m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64123, "pace": null} SP1 4x(1,2km P ... 4x(1,2km P / 2min tr) + 4x(200m R / 200m tr)	28 4x1.2km P 1h 04min 40s 13km 841m (04:40/km) (12.84 km/h)	29 Plan: {"distance": null, "other_creator": null, "date": "2016-09-29", "description": "", "simple_color": 3, "title": "P\u0142ywanie", "duration": null, "effort": null, "id": 64458, "pace": null} Pływanie	30	1 Running 17min 24s 3km 230m (05:23/km) (11.14 km/h) IX Półmaraton Lubsko Biega 1h 30min 55s 21km 479m (04:14/km) (14.17 km/h)	2	2h 53min 38km 550m (04:29/km) (13.37 km/h) 42min 1km 500m (28:00/km) (2.14 km/h)

3	4 Plan: {"distance": null, "other_creator": null, "date": "2016-10-04", "description": "2x(3,2km P / 2min tr) + 3x(800m I / 2min tr) + 3x(400m R/ 400m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64122, "pace": null} SP1 2x(3,2km P ... 2x(3,2km P / 2min tr) + 3x(800m I / 2min tr) + 3x(400m R/ 400m tr) Aktywności: 2x3kmP 55min 31s 12km 007m (04:37/km) (12.98 km/h)	5 Plan: {"distance": null, "other_creator": null, "date": "2016-10-05", "description": "", "simple_color": 0, "title": "BS", "duration": null, "effort": null, "id": 64750, "pace": null} BS {"distance": null, "other_creator": null, "date": "2016-10-05", "description": "", "simple_color": 5, "title": "Tabata", "duration": null, "effort": null, "id": 64752, "pace": null} Tabata Aktywności: Tabata 5x4min 20min	6 Plan: {"distance": null, "other_creator": null, "date": "2016-10-06", "description": "", "simple_color": 4, "title": "Basen", "duration": null, "effort": null, "id": 64751, "pace": null} Basen Aktywności: 2km Żaba/Kraul 3/1 bez ... 54min 2km 000m (27:00/km) (2.22 km/h)	7 Plan: {"distance": null, "other_creator": null, "date": "2016-10-07", "description": "4x(200m R / 200m tr) + 4x(1km I / 2min tr) + 2x(400m R / 400m tr)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64121, "pace": null} SP2 4x(200m R ... 4x(200m R / 200m tr) + 4x(1km I / 2min tr) + 2x(400m R / 400m tr) Aktywności: 4x200m R + 4x1km ... 1h 03min 52s 13km 873m (04:36/km) (13.03 km/h)	8 Z Jackiem 1h 15min 10s 15km 076m (04:59/km) (12.03 km/h)	9	3h 14min 40km 956m (04:45/km) (12.63 km/h) 20min 54min 2km 000m (27:00/km) (2.22 km/h)

10	11 Plan: {"distance": null, "other_creator": null, "date": "2016-10-11", "description": "20 min w sta\u0142ym tempie P + 3x(400m R / 400m tr) + 2x(1,6km P / 1min odp)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64120, "pace": null} SP1 20 min w s ... 20 min w stałym tempie P + 3x(400m R / 400m tr) + 2x(1,6km P / 1min odp) Aktywności: 20min P + 3x400m ... 1h 08min 38s 15km 425m (04:27/km) (13.48 km/h)	12 6x200m R + 3x1km ... 1h 07min 41s 14km 001m (04:50/km) (12.41 km/h)	13 Żaba/Kraul (200m z deską) 48min 1km 500m (32:00/km) (1.88 km/h)	14 Plan: {"distance": null, "other_creator": null, "date": "2016-10-14", "description": "6x(200m R / 200m tr) + 3x(1km I / 2min tr) + 3x(400m R / 400m tr)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64119, "pace": null} SP2 6x(200m R ... 6x(200m R / 200m tr) + 3x(1km I / 2min tr) + 3x(400m R / 400m tr) Aktywności: Wrocław o poranku 49min 17s 10km 234m (04:49/km) (12.46 km/h)	15	16	3h 05min 39km 660m (04:40/km) (12.82 km/h) 48min 1km 500m (32:00/km) (1.88 km/h)

17 Z Jackiem 54min 10s 10km 512m (05:09/km) (11.64 km/h)	18 Plan: {"distance": null, "other_creator": null, "date": "2016-10-18", "description": "2x(3,2km P / 2min tr) + 1x(800m I / 2min tr) + 2x(400m R / 400m tr) + 3,2km P", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64118, "pace": null} SP1 2x(3,2km P ... 2x(3,2km P / 2min tr) + 1x(800m I / 2min tr) + 2x(400m R / 400m tr) + 3,2km P Aktywności: 2x3km P + 800m ... 1h 07min 40s 15km 351m (04:24/km) (13.61 km/h) 500m + 500m +250m 31min 1km 250m (24:48/km) (2.42 km/h)	19 Z Jackiem 51min 45s 10km 002m (05:10/km) (11.60 km/h)	20 2km Żaba / Kraul ... 56min 2km 000m (28:00/km) (2.14 km/h)	21 Plan: {"distance": null, "other_creator": null, "date": "2016-10-21", "description": "45min w sta\u0142ym tempie P + 6x(200m R / 200m tr)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64117, "pace": null} SP2 45min w st ... 45min w stałym tempie P + 6x(200m R / 200m tr) Aktywności: 45min P + 6x200m ... 1h 09min 43s 16km 434m (04:15/km) (14.14 km/h)	22 Tabata 3x4min 12min	23	4h 03min 52km 299m (04:39/km) (12.90 km/h) 1h 27min 3km 250m (26:46/km) (2.24 km/h) 12min

24 4x200R + 2x400m R ... 1h 02min 04s 13km 391m (04:38/km) (12.95 km/h)	25 Plan: {"distance": null, "other_creator": null, "date": "2016-10-25", "description": "4x(200m R / 200m tr) + 2x(400m R / 400m tr) + 3x(1,6km P / 1min opd) + 1x(1km R / 400m tr) + 4x(200m R / 200m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64116, "pace": null} SP1 4x(200m R ... 4x(200m R / 200m tr) + 2x(400m R / 400m tr) + 3x(1,6km P / 1min opd) + 1x(1km R / 400m tr) + 4x(200m R / 200m tr)	26 5x1km I + 4x200m ... 1h 03min 04s 13km 165m (04:47/km) (12.52 km/h)	27 Pływanie 56min 1km 750m (32:00/km) (1.88 km/h)	28 Plan: {"distance": null, "other_creator": null, "date": "2016-10-28", "description": "5-6x(1km I / 3min tr) + 4x(200m R / 200m tr)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64115, "pace": null} SP2 5-6x(1km I ... 5-6x(1km I / 3min tr) + 4x(200m R / 200m tr) Aktywności: Żona z garminem ja ... 1h 05min 19s 13km 000m (05:01/km) (11.94 km/h)	29	30 Running 15min 3km 000m (05:00/km) (12.00 km/h) 14. Bieg Niepodległości w ... 19min 29s 5km 041m (03:52/km) (15.52 km/h)	3h 44min 47km 597m (04:43/km) (12.70 km/h) 56min 1km 750m (32:00/km) (1.88 km/h)

31	1 Plan: {"distance": null, "other_creator": null, "date": "2016-11-01", "description": "4x(1,6km P / 2min tr) + 6x(200m R / 200m tr) + 1,6km P", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64114, "pace": null} SP1 4x(1,6km P ... 4x(1,6km P / 2min tr) + 6x(200m R / 200m tr) + 1,6km P Aktywności: 4x1.5km P + 6x200m ... 1h 02min 37s 12km 819m (04:53/km) (12.28 km/h)	2 z Kamilem 57min 52s 11km 019m (05:15/km) (11.43 km/h) Tabata 4x4min 16min	3 4/1 Żaba/kraul 39min 1km 500m (26:00/km) (2.31 km/h)	4 Plan: {"distance": null, "other_creator": null, "date": "2016-11-04", "description": "40min w sta\u0142ym tempie P", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64113, "pace": null} SP2 40min w st ... 40min w stałym tempie P Aktywności: Zostałem pokonany :/ 7km ... 55min 28s 12km 018m (04:37/km) (13.00 km/h)	5	6 Plan: {"distance": null, "other_creator": null, "date": "2016-11-06", "description": "", "simple_color": 0, "title": "Bsy + 6xprzebie\u017cki", "duration": null, "effort": null, "id": 65581, "pace": null} Bsy + 6xprzebieżk i Aktywności: Running 51min 17s 10km 129m (05:04/km) (11.85 km/h)	3h 47min 45km 985m (04:56/km) (12.14 km/h) 16min 39min 1km 500m (26:00/km) (2.31 km/h)
						70.0

Razem - Październik 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	15h 56min	205km 221m	04:39/km	12.87 km/h
Pływanie:	4h 05min	8km 500m	28:49/km	2.08 km/h
Crossfit Endurance:	32min	0km 000m