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Dzienniczek - Grudzień 2016

Jednostka: Tempo | Prędkość

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Po	Wt	Śr	Cz	Pt	So	Nd	Razem
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
5	6 Plan: {"distance": null, "other_creator": null, "date": "2016-12-06", "description": "4x(200m R / 200m tr + 200m R / 400m tr + 800m R / 400m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 65235, "pace": null} SP1 4x(200m R ... 4x(200m R / 200m tr + 200m R / 400m tr + 800m R / 400m tr) Aktywności: Z Jackiem 1h 03min 44s 12km 184m (05:14/km) (11.47 km/h)	7 Running 52min 40s 10km 423m (05:03/km) (11.87 km/h)	8 Plan: {"distance": null, "other_creator": null, "date": "2016-12-08", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 65758, "pace": null} Basen	9 Plan: {"distance": null, "other_creator": null, "date": "2016-12-09", "description": "40 min w sta\u0142ym tempie P (+8sek)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 65236, "pace": null} SP2 40 min w s ... 40 min w stałym tempie P (+8sek) Aktywności: 4,5 x 1km I 1h 00min 49s 12km 319m (04:56/km) (12.15 km/h)	10	11 Kolarstwo stacjonarne 40min	2h 57min 34km 926m (05:04/km) (11.82 km/h) 40min

12 Plan: {"distance": null, "other_creator": null, "date": "2016-12-12", "description": "", "simple_color": 7, "title": "Start 5-15km", "duration": null, "effort": null, "id": 65726, "pace": null} Start 5-15km	13 Plan: {"distance": null, "other_creator": null, "date": "2016-12-13", "description": "5-6x(2x200m R - 200m tr + 1x400m R i 400m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64108, "pace": null} SP1 5-6x(2x200 ... 5-6x(2x200m R - 200m tr + 1x400m R i 400m tr) Aktywności: 6x (200/200 + 200/200 ... 1h 17min 39s 16km 027m (04:51/km) (12.38 km/h)	14 Z Jackiem 1h 03min 46s 12km 203m (05:14/km) (11.48 km/h) Kolarstwo stacjonarne 40min	15 Plan: {"distance": null, "other_creator": null, "date": "2016-12-15", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 65759, "pace": null} Basen Aktywności: 500m żaba + 6x50m ... 40min 1km 300m (30:46/km) (1.95 km/h)	16 Plan: {"distance": null, "other_creator": null, "date": "2016-12-16", "description": "5-6x(1,6km P / 1min odp)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64107, "pace": null} SP2 5-6x(1,6km ... 5-6x(1,6km P / 1min odp) Aktywności: 5-6x(1,6km P / 1min ... 59min 20s 12km 672m (04:41/km) (12.81 km/h)	17 Z Jackiem 1h 02min 16s 12km 574m (04:57/km) (12.12 km/h)	18 Plan: {"distance": null, "other_creator": null, "date": "2016-12-18", "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": 64106, "pace": null} SP3 kilka razy ... kilka razy (2min I / 1min tr + 1min I / 30 sek tr + 30sek I / 30sek tr) (max 10km I) Aktywności: 5x(2min I / 1min ... 1h 08min 43s 13km 647m (05:02/km) (11.92 km/h)	5h 31min 67km 123m (04:56/km) (12.14 km/h) 40min 40min 1km 300m (30:46/km) (1.95 km/h)
		69.0
19 Kolarstwo stacjonarne 30min	20 Plan: {"distance": null, "other_creator": null, "date": "2016-12-20", "description": "10-12x(400m R / 400m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64105, "pace": null} SP1 10-12x(400 ... 10-12x(400m R / 400m tr) Aktywności: 10x400m R 54min 56s 11km 040m (04:59/km) (12.06 km/h)	21 Z Jackiem 56min 46s 11km 227m (05:03/km) (11.87 km/h)	22 Plan: {"distance": null, "other_creator": null, "date": "2016-12-22", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 65760, "pace": null} Basen Aktywności: Żaba + 8x50m kraul ... 40min 1km 250m (32:00/km) (1.88 km/h)	23 Plan: {"distance": null, "other_creator": null, "date": "2016-12-23", "description": "40min w sta\u0142ym tempie P (+8sek)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64104, "pace": null} SP2 40min w st ... 40min w stałym tempie P (+8sek) Aktywności: Dziś górskie klimaty 40min	24 31min P 1h 17min 01s 16km 059m (04:48/km) (12.51 km/h)	25 z Ekipą 54min 42s 11km 063m (04:57/km) (12.13 km/h) Burn Fat Fast!	4h 03min 49km 389m (04:55/km) (12.17 km/h) 1h 10min 40min 1km 250m (32:00/km) (1.88 km/h)
	68.5					68.5
26 8x30sek ostrej jazdy 30min	27 Plan: {"distance": null, "other_creator": null, "date": "2016-12-27", "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": 64103, "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 06min 01s 12km 988m (05:05/km) (11.80 km/h)	28 Z Jackiem 51min 51s 10km 011m (05:11/km) (11.58 km/h)	29 Plan: {"distance": null, "other_creator": null, "date": "2016-12-29", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 65761, "pace": null} Basen	30 Plan: {"distance": null, "other_creator": null, "date": "2016-12-30", "description": "3x(3,2km P / 2min odp)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64102, "pace": null} SP2 3x(3,2km P ... 3x(3,2km P / 2min odp) Aktywności: 3km P + 2km ... 1h 21min 34s 16km 363m (04:59/km) (12.04 km/h)	31 10x50m kraul. Płyniemy w ... 47min 1km 500m (31:20/km) (1.91 km/h)	1 Plan: {"distance": null, "other_creator": null, "date": "2017-01-01", "description": "5-6(1km I / 3min tr)", "simple_color": 6, "title": "SP3", "duration": null, "effort": null, "id": 64101, "pace": null} SP3 5-6(1km I ... 5-6(1km I / 3min tr) Aktywności: 6x1km na leśnych ścieżkach ... 1h 26min 10s 17km 579m (04:54/km) (12.24 km/h)	4h 45min 56km 941m (05:00/km) (11.96 km/h) 30min 47min 1km 500m (31:20/km) (1.91 km/h)
						69.1

Razem - Grudzień 2016

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	19h 29min	238km 499m	04:54/km	12.24 km/h
Kolarstwo stacjonarne:	3h 00min	0km 000m
Pływanie:	2h 07min	4km 050m	31:21/km	1.91 km/h