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Dzienniczek - Marzec 2017

Jednostka: Tempo | Prędkość

<< Luty 2017		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Kwiecień 2017 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
27 Z Jackiem 1h 06min 38s 12km 579m (05:18/km) (11.33 km/h) Rower 14min 42s 5km 830m (02:31/km) (23.80 km/h)	28 Plan: {"distance": null, "other_creator": null, "date": "2017-02-28", "description": "kilka razy (1,2km I / 3-4min tr) (max 10km I)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64077, "pace": null} SP1 kilka razy ... kilka razy (1,2km I / 3-4min tr) (max 10km I) Aktywności: Wymęczone 4x1.2 I 1h 02min 43s 12km 935m (04:51/km) (12.37 km/h)	1	2 Rower 52min 14s 22km 590m (02:19/km) (25.95 km/h) Rower 48min 28s 23km 099m (02:06/km) (28.60 km/h)	3 Plan: {"distance": null, "other_creator": null, "date": "2017-03-03", "description": "20min P + 4min BS + 15min P + 3min BS + 10min P + 2min BS + 5min P", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64075, "pace": null} SP2 20min P + ... 20min P + 4min BS + 15min P + 3min BS + 10min P + 2min BS + 5min P	4 Odprawa z Armią 58min 16s 11km 138m (05:14/km) (11.47 km/h)	5 Plan: {"distance": null, "other_creator": null, "date": "2017-03-05", "description": "10-12x(400m R / 400m tr)", "simple_color": 6, "title": "SP3", "duration": null, "effort": null, "id": 64074, "pace": null} SP3 10-12x(400 ... 10-12x(400m R / 400m tr) Aktywności: Rozgrzewka 23min 50s 4km 470m (05:20/km) (11.25 km/h) 37 Półmaraton Wiązowna 25min 40s 6km 329m (04:03/km) (14.80 km/h) Daniel dziś rozdawał karty! 1h 05min 03s 14km 976m (04:21/km) (13.81 km/h)	5h 02min 62km 427m (04:50/km) (12.39 km/h) 1h 55min 51km 519m (02:14/km) (26.78 km/h)
					68.1	68.1
6 Relaks. 250m żaba + ... 38min 1km 250m (30:24/km) (1.97 km/h)	7 Plan: {"distance": null, "other_creator": null, "date": "2017-03-07", "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": 64048, "pace": null} SP1 2x(3,2km P ... 2x(3,2km P / 2min tr) + 3x(800m I / 2min tr) + 3x(400m R / 400m tr) Aktywności: Spokojnie na trening 29min 21s 12km 019m (02:27/km) (24.57 km/h) 10x400m. Poszło jak trzeba. ... 50min 15s 10km 410m (04:50/km) (12.43 km/h) Spokojnie z treningu 30min 03s 12km 384m (02:26/km) (24.73 km/h)	8 Rower 1h 42min 31s 39km 818m (02:34/km) (23.30 km/h)	9	10 Plan: {"distance": null, "other_creator": null, "date": "2017-03-10", "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": 64046, "pace": null} SP2 4x(200m R ... 4x(200m R / 200m tr) + 4x(1km I / 2min tr) + 2x(400m R / 400m tr) Aktywności: 4x(200m R / 200m ... 1h 04min 37s 12km 883m (05:01/km) (11.96 km/h)	11 Zabawa na rowerze 54min 50s 22km 256m (02:28/km) (24.35 km/h)	12 BNP 5:00>3:50 1h 03min 04s 13km 320m (04:44/km) (12.67 km/h)	2h 57min 36km 613m (04:51/km) (12.34 km/h) 38min 1km 250m (30:24/km) (1.97 km/h) 3h 36min 86km 477m (02:30/km) (23.93 km/h)

13	14 Plan: {"distance": null, "other_creator": null, "date": "2017-03-14", "description": "20min P + 3x(400m R / 400m tr) 2x(1,6km P / 1min odp)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64044, "pace": null} SP1 20min P + ... 20min P + 3x(400m R / 400m tr) 2x(1,6km P / 1min odp) Aktywności: 20min P + 3x(400m ... 1h 15min 31s 16km 602m (04:33/km) (13.19 km/h)	15 Rower 1h 42min 57s 43km 525m (02:22/km) (25.37 km/h)	16	17 Plan: {"distance": null, "other_creator": null, "date": "2017-03-17", "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": 64043, "pace": null} SP2 6x(200m R ... 6x(200m R / 200m tr) + 3x(1km I / 2min tr) 3x(400m R / 400m tr) Aktywności: 6x(200m R / 200m ... 1h 14min 45s 15km 271m (04:54/km) (12.26 km/h)	18	19 Running 23min 42s 4km 305m (05:30/km) (10.90 km/h) IV Leśny Bieg 40min 47s 10km 006m (04:05/km) (14.72 km/h) Running 7min 22s 1km 398m (05:16/km) (11.39 km/h)	3h 42min 47km 582m (04:40/km) (12.85 km/h) 1h 42min 43km 525m (02:21/km) (25.37 km/h)
	68.2
20	21 Plan: {"distance": null, "other_creator": null, "date": "2017-03-21", "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": 64042, "pace": null} SP1 2x (3,2km ... 2x (3,2km P / 2min tr) + 1x(800m I / 2min tr) + 2x(400m R / 400m tr) + 3,2km P Aktywności: 2x (3,2km P / ... 1h 16min 53s 16km 014m (04:48/km) (12.50 km/h)	22 Plan: {"distance": null, "other_creator": null, "date": "2017-03-22", "description": "", "simple_color": 4, "title": "Rower", "duration": null, "effort": null, "id": 69839, "pace": null} Rower Aktywności: Rower 1h 24min 15s 34km 045m (02:28/km) (24.25 km/h)	23 Plan: {"distance": null, "other_creator": null, "date": "2017-03-23", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 69838, "pace": null} Basen Aktywności: żaba +(5x50m + 4x75m ... 1h 03min 2km 200m (28:38/km) (2.10 km/h)	24 Plan: {"distance": null, "other_creator": null, "date": "2017-03-24", "description": "45min w sta\u0142ym tempie P (+9sek) + 6x(200m R / 200m tr)", "simple_color": 6, "title": "Bieg", "duration": null, "effort": null, "id": 64041, "pace": null} Bieg 45min w st ... 45min w stałym tempie P (+9sek) + 6x(200m R / 200m tr) {"distance": null, "other_creator": null, "date": "2017-03-24", "description": "4x200m/200m R + 3x1.2km I (2min odp) + 4x400m/400m R", "simple_color": 5, "title": "Dodatkowo", "duration": null, "effort": null, "id": 69841, "pace": null} Dodatkowo 4x200m/200 ... 4x200m/200m R + 3x1.2km I (2min odp) + 4x400m/400m R Aktywności: Jakiś błąd przy zgrywaniu ... 29min 57s 12km 190m (02:27/km) (24.42 km/h) 4x200m R + 1.2km ... 47min 29s 9km 844m (04:49/km) (12.44 km/h) Powrót 28min 06s 12km 307m (02:17/km) (26.28 km/h)	25 Rower 2h 20min 02s 60km 812m (02:18/km) (26.06 km/h)	26 Plan: {"distance": null, "other_creator": null, "date": "2017-03-26", "description": "45min w sta\u0142ym tempie P (+9sek) + 6x(200m R / 200m tr)", "simple_color": 6, "title": "Z pi\u0105tku", "duration": null, "effort": null, "id": 69840, "pace": null} Z piątku 45min w st ... 45min w stałym tempie P (+9sek) + 6x(200m R / 200m tr) Aktywności: 10km P (+9sek) + ... 1h 27min 17s 19km 085m (04:34/km) (13.12 km/h)	3h 31min 44km 943m (04:42/km) (12.74 km/h) 4h 42min 119km 354m (02:21/km) (25.36 km/h) 1h 03min 2km 200m (28:38/km) (2.10 km/h)
	68.8
27	28 Plan: {"distance": null, "other_creator": null, "date": "2017-03-28", "description": "4x(200m R / 200m tr) + 2x(400m R / 400m tr) + 3x(1,6km P / 1min odp) + 1x(1km I / 400m tr) + 4x(200m R / 200m tr)", "simple_color": 6, "title": "SP1", "duration": null, "effort": null, "id": 64040, "pace": null} SP1 4x(200m R ... 4x(200m R / 200m tr) + 2x(400m R / 400m tr) + 3x(1,6km P / 1min odp) + 1x(1km I / 400m tr) + 4x(200m R / 200m tr) Aktywności: 4x(200m R / 200m ... 1h 27min 08s 17km 770m (04:54/km) (12.24 km/h)	29 Plan: {"distance": null, "other_creator": null, "date": "2017-03-29", "description": "", "simple_color": 3, "title": "Rower", "duration": null, "effort": null, "id": 69980, "pace": null} Rower Aktywności: Slow Ride 1h 26min 19s 34km 862m (02:29/km) (24.23 km/h)	30 Plan: {"distance": null, "other_creator": null, "date": "2017-03-30", "description": "", "simple_color": 0, "title": "Basen", "duration": null, "effort": null, "id": 69981, "pace": null} Basen Aktywności: Żaba/Kraul bez zatrzymania 53min 2km 000m (26:30/km) (2.26 km/h)	31 Plan: {"distance": null, "other_creator": null, "date": "2017-03-31", "description": "5-6x(1km I / 3min tr) + 4x(200m R / 200m tr)", "simple_color": 6, "title": "SP2", "duration": null, "effort": null, "id": 64039, "pace": null} SP2 5-6x(1km I ... 5-6x(1km I / 3min tr) + 4x(200m R / 200m tr) Aktywności: Running 1h 01min 53s 11km 365m (05:27/km) (11.02 km/h)	1	2 Running 31min 39s 6km 217m (05:05/km) (11.79 km/h) II Bieg Wiosny – ... 8min 52s 2km 386m (03:43/km) (16.15 km/h) II Bieg Wiosny – ... 39min 13s 9km 003m (04:21/km) (13.77 km/h)	3h 48min 46km 741m (04:53/km) (12.26 km/h) 1h 26min 34km 862m (02:28/km) (24.23 km/h) 53min 2km 000m (26:30/km) (2.26 km/h)
	68.2

Razem - Marzec 2017

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:	15h 33min	195km 186m	04:47/km	12.54 km/h
Rower:	13h 09min	329km 907m	02:23/km	25.08 km/h
Pływanie:	2h 34min	5km 450m	28:15/km	2.12 km/h