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Dzienniczek - Listopad 2016

Jednostka: Tempo | Prędkość

<< Październik 2016		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Grudzień 2016 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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
7 Plan: {"distance": null, "other_creator": null, "date": "2016-11-07", "description": "4x(1,2km P / 2min tr) + 4x(200m R / 200 tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64112, "pace": null} SP1 4x(1,2km P ... 4x(1,2km P / 2min tr) + 4x(200m R / 200 tr) Aktywności: 3x1.2km P (4:00) 43min 42s 9km 002m (04:51/km) (12.36 km/h)	8	9 Plan: {"distance": "7.000", "other_creator": null, "date": "2016-11-09", "description": "", "simple_color": 0, "title": "Bieg", "duration": null, "effort": null, "id": 65580, "pace": null} Bieg 7km 000m Aktywności: Z Jackiem 49min 59s 10km 144m (04:56/km) (12.18 km/h)	10	11 Running 25min 59s 5km 020m (05:11/km) (11.59 km/h) 28. Bieg Niepodległości 39min 27s 10km 079m (03:55/km) (15.33 km/h)	12	13 Running 18min 47s 3km 275m (05:44/km) (10.46 km/h) I Bieg Orła w ... 17min 55s 4km 656m (03:51/km) (15.59 km/h)	3h 15min 42km 176m (04:38/km) (12.92 km/h)
				71.0
14 Running 50min 37s 10km 021m (05:03/km) (11.88 km/h)	15 Plan: {"distance": null, "other_creator": null, "date": "2016-11-15", "description": "5-6x(2x200m R - 200m tr + 1x400m R i 400m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 65227, "pace": null} SP1 5-6x(2x200 ... 5-6x(2x200m R - 200m tr + 1x400m R i 400m tr) Aktywności: Pokrza pokrza 1h 12min 44s 15km 045m (04:50/km) (12.41 km/h)	16 Running 1h 01min 33s 12km 573m (04:54/km) (12.26 km/h)	17 Plan: {"distance": null, "other_creator": null, "date": "2016-11-17", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 65755, "pace": null} Basen Aktywności: 2/1 żaba / kraul. ... 39min 1km 500m (26:00/km) (2.31 km/h)	18 Plan: {"distance": null, "other_creator": null, "date": "2016-11-18", "description": "5-6x(1,6km P / 1min odp)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 65228, "pace": null} SP2 5-6x(1,6km ... 5-6x(1,6km P / 1min odp) Aktywności: 5x1.6km P / 1min ... 55min 39s 12km 244m (04:33/km) (13.20 km/h)	19	20 Plan: {"distance": null, "other_creator": null, "date": "2016-11-20", "description": "kilka razy (2min I / 1min tr + 1min I / 30 sek tr + 30sek I / 30sek tr) (max 10km I)", "simple_color": 6, "title": "SP3", "duration": null, "effort": null, "id": 65229, "pace": null} SP3 kilka razy ... kilka razy (2min I / 1min tr + 1min I / 30 sek tr + 30sek I / 30sek tr) (max 10km I) Aktywności: Falenica 1h 48min 34s 20km 019m (05:25/km) (11.06 km/h)	5h 49min 69km 902m (04:59/km) (12.01 km/h) 39min 1km 500m (26:00/km) (2.31 km/h)
		69.8
21 10x400m R 55min 35s 12km 508m (04:27/km) (13.50 km/h)	22 Plan: {"distance": null, "other_creator": null, "date": "2016-11-22", "description": "10-12x(400m R / 400m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 65230, "pace": null} SP1 10-12x(400 ... 10-12x(400m R / 400m tr) Aktywności: Z Jackiem 56min 59s 11km 423m (04:59/km) (12.03 km/h)	23 31min P 55min 42s 11km 879m (04:41/km) (12.80 km/h)	24 Plan: {"distance": null, "other_creator": null, "date": "2016-11-24", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 65756, "pace": null} Basen Aktywności: Pływanie 42min 1km 600m (26:15/km) (2.29 km/h)	25 Plan: {"distance": null, "other_creator": null, "date": "2016-11-25", "description": "40min w sta\u0142ym tempie P (+8sek)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 65231, "pace": null} SP2 40min w st ... 40min w stałym tempie P (+8sek) Aktywności: Running 1h 05min 59s 12km 898m (05:07/km) (11.73 km/h)	26 4x(2min I / 1min ... 1h 04min 42s 11km 914m (05:26/km) (11.05 km/h)	27	4h 58min 60km 622m (04:55/km) (12.17 km/h) 42min 1km 600m (26:15/km) (2.29 km/h)
	69.6
28	29 Plan: {"distance": null, "other_creator": null, "date": "2016-11-29", "description": "4x(200m R / 200m tr) + 2x(400m R / 400m tr) + 1x(800m R / 800m tr) + 2x(400m R / 400m tr) + 4x(200m R / 200m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 65232, "pace": null} SP1 4x(200m R ... 4x(200m R / 200m tr) + 2x(400m R / 400m tr) + 1x(800m R / 800m tr) + 2x(400m R / 400m tr) + 4x(200m R / 200m tr) Aktywności: 4x(200m R / 200m ... 1h 12min 15s 14km 587m (04:57/km) (12.11 km/h)	30 Plan: {"distance": null, "other_creator": null, "date": "2016-11-30", "description": "", "simple_color": 4, "title": "BS", "duration": null, "effort": null, "id": 66264, "pace": null} BS Aktywności: Z Jackiem 59min 56s 11km 728m (05:07/km) (11.74 km/h)	1 Plan: {"distance": null, "other_creator": null, "date": "2016-12-01", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 65757, "pace": null} Basen Aktywności: 2x3km P 1h 06min 54s 14km 107m (04:45/km) (12.65 km/h)	2 Plan: {"distance": null, "other_creator": null, "date": "2016-12-02", "description": "3x(3,2km P / 2min odp)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 65233, "pace": null} SP2 3x(3,2km P ... 3x(3,2km P / 2min odp)	3 Running + przebieżki 49min 04s 10km 009m (04:54/km) (12.24 km/h)	4 Plan: {"distance": null, "other_creator": null, "date": "2016-12-04", "description": "5-6(1km I / 3min tr)", "simple_color": 6, "title": "SP3", "duration": null, "effort": null, "id": 65234, "pace": null} SP3 5-6(1km I ... 5-6(1km I / 3min tr) Aktywności: Running 12min 01s 2km 343m (05:08/km) (11.70 km/h) IV Półmaraton Mikołajkowy w ... 1h 29min 33s 21km 240m (04:13/km) (14.23 km/h)	5h 49min 74km 014m (04:43/km) (12.70 km/h)
			69.1		69.3

Razem - Listopad 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	20h 03min	245km 000m	04:54/km	12.21 km/h
Crossfit Endurance:	16min	0km 000m
Pływanie:	2h 00min	4km 600m	26:05/km	2.30 km/h