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Dzienniczek - Styczeń 2020

Jednostka: Tempo | Prędkość

<< Grudzień 2019		Przejdź do: Styczeń Luty Marzec Kwiecień Maj Czerwiec Lipiec Sierpień Wrzesień Październik Listopad Grudzień				Luty 2020 >>
Po	Wt	Śr	Cz	Pt	So	Nd	Razem
30	31 Plan: {"distance": "10.000", "other_creator": null, "date": "2019-12-31", "description": "", "simple_color": 2, "title": "10km R", "duration": null, "effort": null, "id": 91595, "pace": null} 10km R 10km 000m Aktywności: 10km R 10km 000m	1 Plan: {"distance": null, "other_creator": null, "date": "2020-01-01", "description": "", "simple_color": 6, "title": "Urlop", "duration": null, "effort": null, "id": 91593, "pace": null} Urlop	2 Plan: {"distance": null, "other_creator": null, "date": "2020-01-02", "description": "", "simple_color": 6, "title": "Urlop", "duration": null, "effort": null, "id": 91594, "pace": null} Urlop	3	4 Plan: {"distance": "10.000", "other_creator": null, "date": "2020-01-04", "description": "", "simple_color": 2, "title": "10km R", "duration": null, "effort": null, "id": 91601, "pace": null} 10km R 10km 000m	5 Plan: {"distance": "10.000", "other_creator": null, "date": "2020-01-05", "description": "", "simple_color": 2, "title": "10km R + sauna", "duration": null, "effort": null, "id": 91602, "pace": null} 10km R + sauna 10km 000m	10km 000m

6 Plan: {"distance": null, "other_creator": null, "date": "2020-01-06", "description": "", "simple_color": 0, "title": "Wolne", "duration": null, "effort": null, "id": 91603, "pace": null} Wolne	7 Plan: {"distance": "10.000", "other_creator": null, "date": "2020-01-07", "description": "", "simple_color": 2, "title": "10km R", "duration": null, "effort": null, "id": 91604, "pace": null} 10km R 10km 000m	8 Plan: {"distance": "11.000", "other_creator": null, "date": "2020-01-08", "description": "po 10km R robisz rozci\u0105ganie i 5 100m przebie\u017cek dynamicznych (tak na 80-90% maksa ale z rezerw\u0105) , powr\u00f3t na start w marszu.", "simple_color": 4, "title": "10km R + przebie\u017cki 5*100 / 100", "duration": null, "effort": null, "id": 91605, "pace": null} 10km R + przebieżki ... 11km 000m po 10km R ... po 10km R robisz rozciąganie i 5 100m przebieżek dynamicznych (tak na 80-90% maksa ale z rezerwą) , powrót na start w marszu.	9 Plan: {"distance": "10.000", "other_creator": null, "date": "2020-01-09", "description": "", "simple_color": 2, "title": "10km R", "duration": null, "effort": null, "id": 91606, "pace": null} 10km R 10km 000m	10 Plan: {"distance": null, "other_creator": null, "date": "2020-01-10", "description": "", "simple_color": 0, "title": "Wolne", "duration": null, "effort": null, "id": 91607, "pace": null} Wolne	11 Plan: {"distance": "10.000", "other_creator": null, "date": "2020-01-11", "description": "", "simple_color": 2, "title": "10km R", "duration": null, "effort": null, "id": 91608, "pace": null} 10km R 10km 000m	12 Plan: {"distance": "10.000", "other_creator": null, "date": "2020-01-12", "description": "", "simple_color": 2, "title": "10km R + sauna", "duration": null, "effort": null, "id": 91609, "pace": null} 10km R + sauna 10km 000m

13 Plan: {"distance": null, "other_creator": null, "date": "2020-01-13", "description": "https://www.youtube.com/watch?v=bPrQk7FSgbE&feature=emb_logo\n", "simple_color": 3, "title": "CS4 2 serie (dasz rade ??) ", "duration": null, "effort": null, "id": 91672, "pace": null} CS4 2 serie (dasz ... https://ww ... https://www.youtube.com/watch?v=bPrQk7FSgbE&feature=emb_logo	14 Plan: {"distance": "10.000", "other_creator": null, "date": "2020-01-14", "description": "", "simple_color": 3, "title": "10km R", "duration": null, "effort": null, "id": 91673, "pace": null} 10km R 10km 000m	15 Plan: {"distance": "11.000", "other_creator": null, "date": "2020-01-15", "description": "", "simple_color": 4, "title": "10km R + przebie\u017cki 5*100", "duration": null, "effort": null, "id": 91674, "pace": null} 10km R + przebieżki ... 11km 000m	16 Plan: {"distance": "12.000", "other_creator": null, "date": "2020-01-16", "description": "", "simple_color": 3, "title": "12km R", "duration": null, "effort": null, "id": 91675, "pace": null} 12km R 12km 000m	17 Plan: {"distance": null, "other_creator": null, "date": "2020-01-17", "description": "", "simple_color": 0, "title": "Wolne", "duration": null, "effort": null, "id": 91676, "pace": null} Wolne	18 Plan: {"distance": "12.000", "other_creator": null, "date": "2020-01-18", "description": "Po 10km wykonaj rozci\u0105ganie (chyba \u017ce b\u0119dzie bardzo zimno to po treningu w domu) po czym:\nSkipy A 4x50m -> https://youtu.be/DWOON-Gtb-Y C 4x50m -> https://youtu.be/piQVHGd3r_c D 4x50m -> https://youtu.be/6jCQD8RNdow p\u00f3\u017aniej przebie\u017cki 5100m", "simple_color": 4, "title": "10km R + Skipy + przebie\u017cki", "duration": null, "effort": null, "id": 91677, "pace": null} 10km R + Skipy ... 12km 000m Po 10km wy ... Po 10km wykonaj rozciąganie (chyba że będzie bardzo zimno to po treningu w domu) po czym: Skipy A 4x50m -> https://youtu.be/DWOON-Gtb-Y C 4x50m -> https://youtu.be/piQVHGd3r_c D 4x50m -> https://youtu.be/6jCQD8RNdow później przebieżki 5100m	19 Plan: {"distance": "12.000", "other_creator": null, "date": "2020-01-19", "description": "", "simple_color": 3, "title": "12km R + sauna", "duration": null, "effort": null, "id": 91678, "pace": null} 12km R + sauna 12km 000m

20 Plan: {"distance": null, "other_creator": null, "date": "2020-01-20", "description": "https://www.youtube.com/watch?v=m8Ax2lKNtDc&feature=emb_logo\n\nhttps://www.youtube.com/watch?v=Rm3dto4q98M&feature=emb_logo\n", "simple_color": 3, "title": "CS5 + CS6", "duration": null, "effort": null, "id": 91679, "pace": null} CS5 + CS6 https://ww ... https://www.youtube.com/watch?v=m8Ax2lKNtDc&feature=emb_logo https://www.youtube.com/watch?v=Rm3dto4q98M&feature=emb_logo	21 Plan: {"distance": null, "other_creator": null, "date": "2020-01-21", "description": "", "simple_color": 3, "title": "12km R", "duration": null, "effort": null, "id": 91680, "pace": null} 12km R	22 Plan: {"distance": "12.000", "other_creator": null, "date": "2020-01-22", "description": "podbiegi wykonujesz na odcinku 100m nachylenie takie aby by\u0142o kilka metr\u00f3w w g\u00f3r\u0119 (to nie ma by\u0107 zbytnio trudna \u015bciana\" - wystarczy taki podbieg jak u mnie z drogi g\u0142\u00f3wnej pod bram\u0119. Tempo pod g\u00f3r\u0119 \u017cywe, powr\u00f3t w marszu. Przed podbiegami sugeruj\u0119 si\u0119 porozci\u0105ga\u0107", "simple_color": 4, "title": "10km R + podbiegi 10x100", "duration": null, "effort": null, "id": 91681, "pace": null} 10km R + podbiegi ... 12km 000m podbiegi w ... podbiegi wykonujesz na odcinku 100m nachylenie takie aby było kilka metrów w górę (to nie ma być zbytnio trudna ściana" - wystarczy taki podbieg jak u mnie z drogi głównej pod bramę. Tempo pod górę żywe, powrót w marszu. Przed podbiegami sugeruję się porozciągać Aktywności: 10km R + podbiegi ... 12km 000m	23 Plan: {"distance": "12.000", "other_creator": null, "date": "2020-01-23", "description": "", "simple_color": 3, "title": "12km R", "duration": null, "effort": null, "id": 91682, "pace": null} 12km R 12km 000m Aktywności: 12km R 12km 000m	24 Plan: {"distance": null, "other_creator": null, "date": "2020-01-24", "description": "", "simple_color": 0, "title": "Wolne", "duration": null, "effort": null, "id": 91683, "pace": null} Wolne	25 Plan: {"distance": "13.000", "other_creator": null, "date": "2020-01-25", "description": "SKIP A --> 6x50\nSKIP C --> 6x50\nSKIP D --> 6x50", "simple_color": 4, "title": "10km R + Skipy + przebie\u017cki 5x100", "duration": null, "effort": null, "id": 91684, "pace": null} 10km R + Skipy ... 13km 000m SKIP A --> ... SKIP A --> 6x50 SKIP C --> 6x50 SKIP D --> 6x50	26 Plan: {"distance": "15.000", "other_creator": null, "date": "2020-01-26", "description": "", "simple_color": 3, "title": "15km R + Sauna", "duration": null, "effort": null, "id": 91685, "pace": null} 15km R + Sauna 15km 000m	24km 000m

27 Plan: {"distance": null, "other_creator": null, "date": "2020-01-27", "description": "dasz rade?? https://www.youtube.com/watch?v=5oDrkhVvfrc&feature=youtu.be spr\u00f3buj 2 razy ;)", "simple_color": 3, "title": "Core 4 nowy", "duration": null, "effort": null, "id": 91802, "pace": null} Core 4 nowy dasz rade? ... dasz rade?? https://www.youtube.com/watch?v=5oDrkhVvfrc&feature=youtu.be spróbuj 2 razy ;)	28 Plan: {"distance": "12.000", "other_creator": null, "date": "2020-01-28", "description": "", "simple_color": 3, "title": "12km R", "duration": null, "effort": null, "id": 91803, "pace": null} 12km R 12km 000m	29 Plan: {"distance": "13.000", "other_creator": null, "date": "2020-01-29", "description": "na podbiegach powr\u00f3t w marszu - t\u0119tno powinno Ci wej\u015b\u0107 w \u017c\u00f3\u0142ty zakres na polarze na ko\u0144cu podbiegu :)", "simple_color": 4, "title": "10km R + podbiegi 10 x 150m", "duration": null, "effort": null, "id": 91804, "pace": null} 10km R + podbiegi ... 13km 000m na podbieg ... na podbiegach powrót w marszu - tętno powinno Ci wejść w żółty zakres na polarze na końcu podbiegu :)	30 Plan: {"distance": "12.000", "other_creator": null, "date": "2020-01-30", "description": "", "simple_color": 3, "title": "12km R", "duration": null, "effort": null, "id": 91805, "pace": null} 12km R 12km 000m	31 Plan: {"distance": null, "other_creator": null, "date": "2020-01-31", "description": "", "simple_color": 0, "title": "Wolne", "duration": null, "effort": null, "id": 91806, "pace": null} Wolne	1 Plan: {"distance": "13.000", "other_creator": null, "date": "2020-02-01", "description": "skip A 5x40\nskip B 5x40\nskip D 5x40\nWykroki w prz\u00f3d: 4x10 krok\u00f3w -> https://youtu.be/FPuzLe9k9B0 Wykroki w ty\u0142: 4x10 krok\u00f3w -> https://youtu.be/SnVnOn9Dsts P5x100m/100m marsz", "simple_color": 3, "title": "10km + skipy + wykroki", "duration": null, "effort": null, "id": 91807, "pace": null} 10km + skipy + ... 13km 000m skip A 5x4 ... skip A 5x40 skip B 5x40 skip D 5x40 Wykroki w przód: 4x10 kroków -> https://youtu.be/FPuzLe9k9B0 Wykroki w tył: 4x10 kroków -> https://youtu.be/SnVnOn9Dsts P5x100m/100m marsz	2 Plan: {"distance": "17.000", "other_creator": null, "date": "2020-02-02", "description": "", "simple_color": 3, "title": "R17km", "duration": null, "effort": null, "id": 91808, "pace": null} R17km 17km 000m

Razem - Styczeń 2020

	Całk. czas	Całk. dystans	Średnie tempo	Śr. prędkość
Bieganie:		24km 000m