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| # | El. | Distance | Duration | Pace (km) | Avg speed | HR avg | HR max | Calories |
|---|---|---|---|---|---|---|---|---|
| 1. | 2km 200m | 14min 58s | 06:48 | 8.82 km/h | 149 | 159 | 107 | |
| 2. | 590m | 3min | 05:05 | 11.80 km/h | 163 | 172 | None | |
| 3. | 140m | 1min 30s | 10:43 | 5.60 km/h | 145 | 172 | None | |
| 4. | 600m | 3min | 05:00 | 12.00 km/h | 166 | 174 | None | |
| 5. | 170m | 1min 30s | 08:49 | 6.80 km/h | 161 | 173 | None | |
| 6. | 610m | 3min | 04:55 | 12.20 km/h | 171 | 176 | None | |
| 7. | 170m | 1min 30s | 08:49 | 6.80 km/h | 165 | 176 | None | |
| 8. | 570m | 3min | 05:16 | 11.40 km/h | 175 | 179 | None | |
| 9. | 170m | 1min 30s | 08:49 | 6.80 km/h | 167 | 179 | None | |
| 10. | 580m | 3min | 05:10 | 11.60 km/h | 176 | 183 | 189 | |
| 11. | 2km 600m | 18min 31s | 07:07 | 8.42 km/h | 152 | 157 | 139 | |
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Explanation:
Rozgrzewka/Schłodzenie
Tempo
Przerwa
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