2017 | Dyst. | Czas | min/km | Trening | km | Razem | |
01. | Śr | 10,0 | 00:55:20 | 5:30 | BS (A) | 10,0 | 10,0 |
02. | Cz | 16,0 | 01:29:00 | 5:42 | BS (T) | 16,0 | 26,0 |
03. | Pt | — | — | — | — | — | — |
04. | S | 4,5 | 00:20:51 | 4:31 | Dzika Piątka – Open 33/236 – M50 – 3/8 | 7,0 | 33,0 |
05. | N | 12,0 | 01:08:11 | 5:31 | BS (A) | 12,0 | 45,0 |
06. | Pn | 11,5 | 01:01:05 | 5:22 | BS (A) | 11,5 | 56,5 |
07. | W | 12,0 | 01:07:12 | 5:40 | BS (T) | 12,0 | 68,5 |
08. | Ś | — | — | — | P (2 X 1000m / 4:45/ 4:38) |
10,0 | 78,5 |
09. | Cz | 11,0 | 00:59:56 | 5:26 | BS (T) | 11,0 | 89,5 |
10. | Pt | 21,5 | 02:11:21 | 6:07 | BD (Kros Trzech Zamków) |
21,5 | 110,0 |
11. | S | — | — | — | — | — | — |
12. | N | 10,0 | 00:52:33 | 5:14 | BS II | 10,0 | 120,0 |
13. | Pn | — | — | — | — | — | — |
14. | W | — | — | — | — | — | — |
15. | Ś | 20,0 | 02:39:10 | 7:57 | BD (Góry Czarne) |
20,0 | 140,0 |
16. | Cz | — | — | — | — | — | — |
17. | Pt | 14,0 | 01:15:08 | 5:21 | BS (A) |
14,0 | 154,0 |
18. | S | 6,0 | — | 5:17 | P 3X1000m (4:40/4:35 4:30) + TR 2x200m + BS 1,4km | 11,0 | 165,0 |
19. | N | 15,8 | — | 5:30 | BS (A) | 15,8 | 180,8 |
20. | Pn | 10,2 | 00:51:55 | 5:05 | BS II | 10,2 | 191,0 |
21. | W | — | — | — | — | — | |
22. | Ś | 16,0 | 01:27:10 | 5:29 | BS (T) – ostatni km 4:49 | 16,0 | 207,0 |
23. | Cz | 13,3 | 01:10:21 | 5:20 | BS (A) | 13,3 | 220,3 |
24. | Pt | 6,6 | — | 5:27 | P 4 X 1000m (4:37/4:33/4:39/4:30) + BS 3,8km | 15,0 | 235,3 |
25. | S | 25,6 | 03:19:54 | 7:48 | BD Góry Czarne | 25,6 | 260,9 |
26. | N | — | — | — | — | — | — |
27. | Pn | 10,0 | 00:54:50 | 5:28 | BS (A) | 10,0 | 270,9 |
28. | W | 10,0 | 00:54:19 | 5:25 | BS (A) | 10,0 | 280,9 |
29. | Ś | 3,7 | — | 5:35 | P 5 X 1000m (4:26/4:30/4:31/4:31/4:33) Trucht 5X200m / BS 3,4km |
13,1 | 294,0 |
30. | Cz | 12,0 | 01:05:11 | 5:25 | BS (A) | 12,0 | 306,0 |
Waga – początek miesiąca: 80,5km / koniec: 78,9kg | |||||||
BS – bieg spokojny (5:25-5:40) / A – asfalt; T – teren
BS II – wolniej od tempa maratońskiego, szybciej od spokojnego 5:05-5:15 P – bieg progowy (4:30 – 4:40) BD – Bieg długi M – tempo maratońskie (5:02-4:46) |