Dati dell'attivitá di ziko303

Distanza totale:	28 585,39 km	Numero di attività:	4613x
Durata totale:	139d 03:37:17

Tutti gli anni
			Distanza	Durata	Ritmo	Energia	media Frequenza Cardiaca	max. Frequenza Cardiaca	VO₂max	VO₂max	TRIMP	Cadenza	Temp.	GCB	Ritmo	Frequenza Cardiaca
2024	61x	36 km 155 km	602,5 km -	2d 11:52:27	5:56/km	42 531 kcal	148 bpm	203 bpm		41,46	6000	174 spm	10 °C	47,8L/52,2R %
2023	176x	28 km 121 km	1 450,0 km -	6d 02:57:45	6:05/km	104 755 kcal	147 bpm	199 bpm		42,09	14531	172 spm	14 °C	47,9L/52,1R %
2022	168x	34 km 146 km	1 757,6 km -	7d 13:39:45	6:12/km	123 579 kcal	148 bpm	193 bpm		41,67	18369	166 spm	15 °C	49,6L/50,5R %
2021	192x	44 km 190 km	2 284,9 km -	9d 18:18:19	6:09/km	151 672 kcal	146 bpm	198 bpm		42,28	22124	168 spm	11 °C	49,3L/50,7R %
2020	244x	45 km 194 km	2 329,3 km -	9d 12:27:55	5:53/km	149 771 kcal	144 bpm	193 bpm		43,14	20671	172 spm	12 °C	49,0L/51,0R %
2019	226x	38 km 164 km	1 966,0 km -	7d 20:15:14	5:45/km	128 586 kcal	149 bpm	192 bpm		42,89	18739	172 spm	12 °C	48,5L/51,5R %
2018	213x	41 km 180 km	2 162,6 km -	8d 18:10:51	5:50/km	139 072 kcal	146 bpm	196 bpm		43,01	20455	170 spm	11 °C	48,4L/51,6R %
2017	213x	42 km 182 km	2 189,9 km -	8d 14:15:59	5:39/km	140 298 kcal	150 bpm	201 bpm		42,45	21992	174 spm	12 °C
2016	233x	49 km 213 km	2 555,2 km -	10d 06:29:48	5:47/km	161 829 kcal	147 bpm	202 bpm		42,32	24476		10 °C
2015	231x	48 km 208 km	2 491,0 km -	10d 09:48:54	6:01/km	159 514 kcal	145 bpm	193 bpm		41,05	24470		10 °C
2014	1x	0 km 1 km	10,7 km -	1:00:23	5:39/km	767 kcal	158 bpm	184 bpm		39,77	126		19 °C
2013	1x			20:00		117 kcal					27
2012	Nessuna attività
2011	Nessuna attività
2010	Nessuna attività
2009	Nessuna attività
2008	Nessuna attività
2007	Nessuna attività
2006	Nessuna attività
2005	Nessuna attività
2004	Nessuna attività
2003	Nessuna attività
2002	Nessuna attività
2001	Nessuna attività
2000	Nessuna attività

	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024
1 000m	---	---	---	---	---	3:47 3x	---	---	---	---
3 000m	---	---	---	---	---	---	---	---	---	---
5,0 km	22:29 3x	22:42 4x	22:39 2x	21:55 3x	22:16 4x	22:00 3x	22:47 1x	22:40 6x	22:44 6x	23:21 2x
10,0 km	46:37 4x	45:59 1x	46:27 3x	46:14 4x	45:40 5x	45:16 3x	46:01 3x	46:32 5x	---	---
21,1 km	1:47:21 2x	1:42:35 2x	1:40:37 2x	---	1:50:32 2x	---	1:46:12 2x	2:02:19 1x	---	---
42,2 km	3:54:17 2x	3:48:35 2x	3:56:33 2x	4:13:05 1x	---	---	3:57:26 1x	4:35:01 1x	---	---
In totale	19x	19x	15x	14x	16x	12x	13x	17x	7x	2x

April, 2024, 17. Settimana

		Tipologia	Distanza	Durata	Ritmo	Energia	media Frequenza Cardiaca	max. Frequenza Cardiaca	VO₂max	VO₂max	TRIMP	Cadenza	Temp.	Frazioni	Titolo	GCB	Vento	RPE	CS	EI	RE	Ritmo	Frequenza Cardiaca
	01.04 Lun		11,7 km	2:55:59	4,0 km/h	852 kcal	101 bpm	144 bpm			82	104 spm	17 °C		Duszniki-Zdrój Pi...		5		4,1
	02.04 Mar			30:08		88 kcal	78 bpm	109 bpm			6	53 rpm			Stretching Ćwicze...
		BS	10,0 km	57:16	5:43/km	702 kcal	146 bpm	165 bpm		43,37	85	180 spm	13 °C		BS 57'	47,2L/52,8R %	4	14	0,0	0,65	0,81
				16:15		61 kcal	86 bpm	109 bpm			4	52 rpm			Stretching Ćwicze...
	03.04 Mer			24:58		68 kcal	77 bpm	100 bpm			5	52 rpm			Stretching Ćwicze...
				24:12		84 kcal	84 bpm	104 bpm			7	50 rpm			Stretching Ćwicze...
	04.04 Gio			28:20		84 kcal	79 bpm	104 bpm			6	59 rpm			Stretching Ćwicze...
			5,2 km	19:00	16,5 km/h	114 kcal	105 bpm	118 bpm			10		15 °C		Wrocław Kolarstwo		3		0,0
			5,2 km	20:51	15,0 km/h	114 kcal	101 bpm	116 bpm			10		17 °C		Wrocław Kolarstwo		3		0,0
		ZB	10,0 km	56:11	5:37/km	691 kcal	147 bpm	178 bpm		44,06	92	174 spm	14 °C		ZB 56'	47,2L/52,8R %	3	15	0,0	0,64	0,80
				11:58		11 kcal	81 bpm	95 bpm			2	52 rpm			Stretching Ćwicze...
	05.04 Ven			19:59		51 kcal	76 bpm	97 bpm			4	61 rpm			Stretching Ćwicze...
			5,2 km	20:34	15,2 km/h	120 kcal	104 bpm	119 bpm			11		17 °C		Wrocław Kolarstwo		3		0,0
			5,2 km	21:14	14,8 km/h	116 kcal	101 bpm	117 bpm			10		18 °C		Wrocław Kolarstwo		3		0,0
	06.04 Sab		9,9 km	33:16	17,9 km/h	267 kcal	125 bpm	146 bpm			31		14 °C		Wrocław Kolarstwo		2		0,0
		RO	1,0 km	5:42	5:29/km	68 kcal	141 bpm	160 bpm		48,08	8	176 spm	15 °C		Rozgrzewka	46,8L/53,2R %	2	16	0,0	0,64	0,79
		ZA	5,0 km	23:21	4:41/km	344 kcal	175 bpm	186 bpm		42,57	68	188 spm	15 °C		Parkrun Wrocław #...	49,5L/50,5R %	2	19	0,0	0,62	0,77
			10,3 km	39:42	15,6 km/h	320 kcal	123 bpm	141 bpm			35		15 °C		Wrocław Kolarstwo		2		0,0
			8,0 km	2:03:06	3,9 km/h	698 kcal	95 bpm	118 bpm			48	108 spm			Wrocław Spacerowa...				0,0
	07.04 Dom		21,2 km	1:50:51	11,5 km/h	515 kcal	99 bpm	124 bpm			47		26 °C		Wrocław Kolarstwo		3		0,0
	08.04 Lun			29:07		79 kcal	77 bpm	97 bpm			5	60 rpm			Stretching Ćwicze...
			5,2 km	19:04	16,4 km/h	104 kcal	101 bpm	118 bpm			9		25 °C		Wrocław Kolarstwo		3		0,0
			5,2 km	21:33	14,5 km/h	114 kcal	100 bpm	116 bpm			9		27 °C		Wrocław Kolarstwo		3		0,0
		DWB	15,0 km	1:27:44	5:51/km	1 047 kcal	147 bpm	171 bpm		41,87	139	176 spm	21 °C		BD 88'	48,5L/51,5R %	2	15	0,0	0,66	0,81
				16:10		98 kcal	172 bpm	215 bpm			55	51 rpm			Stretching Ćwicze...
	09.04 Mar		5,2 km	18:45	16,7 km/h	101 kcal	100 bpm	117 bpm			9		24 °C		Wrocław Kolarstwo		3		0,0
			5,2 km	20:28	15,2 km/h	104 kcal	98 bpm	112 bpm			9		26 °C		Wrocław Kolarstwo		3		0,0
				24:44		48 kcal	69 bpm	85 bpm			3	64 rpm			Stretching Ćwicze...
	10.04 Mer			31:19		81 kcal	75 bpm	100 bpm			6	61 rpm			Stretching Ćwicze...
		ZB	10,0 km	58:24	5:50/km	690 kcal	142 bpm	176 bpm		43,95	86	174 spm	13 °C		BS 40'+10 x pż+2,...	47,7L/52,3R %	2	14	0,0	0,65	0,81
				16:18		57 kcal	84 bpm	119 bpm			5	51 rpm			Stretching Ćwicze...
	11.04 Gio			22:10		51 kcal	72 bpm	96 bpm			4	60 rpm			Stretching Ćwicze...
			12,0 km	1:02:27	11,6 km/h	246 kcal	90 bpm	117 bpm			22		15 °C		Wrocław Kolarstwo		2		0,0
			5,2 km	20:24	15,4 km/h	104 kcal	98 bpm	116 bpm			9		17 °C		Wrocław Kolarstwo		2		0,0
				25:27		93 kcal	85 bpm	122 bpm			8	48 rpm			Stretching Ćwicze...
	12.04 Ven			19:14		105 kcal	101 bpm	116 bpm			10	67 rpm			Stretching Ćwicze...
			5,2 km	19:06	16,3 km/h	94 kcal	96 bpm	110 bpm			8		20 °C		Wrocław Kolarstwo		2		0,0
			5,2 km	20:00	15,5 km/h	99 kcal					17				Rower
		BS	10,0 km	57:50	5:47/km	711 kcal	145 bpm	161 bpm		43,25	90	178 spm	17 °C		BS 58'	48,2L/51,8R %	2	14	0,0	0,65	0,81
				16:49		42 kcal	74 bpm	95 bpm			3	52 rpm			Stretching Ćwicze...
	13.04 Sab		4,5 km	1:22:35	3,2 km/h	468 kcal	80 bpm	105 bpm			19	104 spm			Wrocław Spacerowa...				0,0
	14.04 Dom	IN	9,0 km	50:51	5:39/km	658 kcal	157 bpm	184 bpm		39,89	107	170 spm	18 °C		Wrocław - 7x3'/2'	49,2L/50,8R %	4	19	0,0	0,64	0,79
				17:08		79 kcal	92 bpm	115 bpm			6	59 rpm			Stretching Ćwicze...
			5,3 km	25:12	12,7 km/h	275 kcal	136 bpm	148 bpm			31		18 °C		Wrocław Kolarstwo		3		0,0
	15.04 Lun			24:04		66 kcal	76 bpm	97 bpm			4	58 rpm			Stretching Ćwicze...
				22:58		59 kcal	73 bpm	96 bpm			4	52 rpm			Stretching Ćwicze...
	16.04 Mar			33:32		84 kcal	73 bpm	110 bpm			7	54 rpm			Stretching Ćwicze...
		DWB	20,0 km	1:57:13	5:51/km	1 342 kcal	141 bpm	163 bpm		44,14	167	176 spm	10 °C		BD 117'	48,4L/51,6R %	2	14	0,0	0,65	0,81
				16:16		54 kcal	81 bpm	97 bpm			4	56 rpm			Stretching Ćwicze...
	17.04 Mer			22:19		53 kcal	72 bpm	96 bpm			4	59 rpm			Stretching Ćwicze...
				25:41		33 kcal	56 bpm	76 bpm			1	53 rpm			Stretching Ćwicze...
	18.04 Gio			30:38		55 kcal	66 bpm	90 bpm			4	61 rpm			Stretching Ćwicze...
		BS	9,0 km	53:26	5:56/km	628 kcal	140 bpm	161 bpm		43,89	75	176 spm	7 °C		BS 54'	48,6L/51,4R %	3	13	0,0	0,66	0,81
				16:54		30 kcal	70 bpm	71 bpm			3	4 rpm			Stretching Ćwicze...
	19.04 Ven		2,9 km	45:23	3,8 km/h	257 kcal	88 bpm	108 bpm			15	108 spm			Wrocław Spacerowa...				0,0
	20.04 Sab	BT	10,0 km	52:25	5:15/km	705 kcal	159 bpm	178 bpm		42,95	111	182 spm	5 °C		BS+BC 7k+ BS	46,8L/53,2R %	4	15	0,0	0,64	0,79
				18:18		49 kcal	74 bpm	95 bpm			4	53 rpm			Stretching Ćwicze...
	21.04 Dom
	22.04 Lun			36:22		111 kcal	79 bpm	102 bpm			8	60 rpm			Stretching Ćwicze...
		BS	14,0 km	1:23:51	5:59/km	980 kcal	144 bpm	157 bpm		41,84	122	176 spm	5 °C		BS 84'	48,6L/51,4R %	2	13	0,0	0,66	0,81
				17:16		30 kcal	70 bpm	71 bpm			2	4 rpm			Stretching Ćwicze...
	23.04 Mar			23:15		46 kcal	68 bpm	89 bpm			3	84 rpm			Stretching Ćwicze...
			3,6 km	55:12	3,9 km/h	313 kcal	91 bpm	110 bpm			18	106 spm			Wrocław Spacerowa...				0,0
				29:44		73 kcal	73 bpm	94 bpm			5	47 rpm			Stretching Ćwicze...
	24.04 Mer			33:56		97 kcal	77 bpm	103 bpm			8	51 rpm			Stretching Ćwicze...
		IN	8,0 km	45:29	5:41/km	544 kcal	144 bpm	174 bpm		44,63	71	170 spm	8 °C		BS+8x200/100+BS	47,9L/52,1R %	1	14	0,0	0,64	0,79
				17:40		48 kcal	75 bpm	98 bpm			4	48 rpm			Stretching Ćwicze...
	25.04 Gio			22:23		53 kcal	73 bpm	93 bpm			4				Stretching Ćwicze...
			5,2 km	19:35	16,0 km/h	129 kcal	108 bpm	127 bpm			12		9 °C		Wrocław Kolarstwo		3		0,0
			5,4 km	27:16	11,9 km/h	155 kcal	103 bpm	128 bpm			14		10 °C		Wrocław Kolarstwo		3		0,0
	26.04 Ven			26:23		74 kcal	77 bpm	100 bpm			6	59 rpm			Stretching Ćwicze...
			5,2 km	18:56	16,6 km/h	105 kcal	100 bpm	115 bpm			9		12 °C		Wrocław Kolarstwo		3		0,0
			5,2 km	20:15	15,5 km/h	118 kcal	102 bpm	119 bpm			11		14 °C		Wrocław Kolarstwo		3		0,0
	27.04 Sab
	28.04 Dom
	29.04 Lun
	30.04 Mar
13x Bieganie			131,1 km	12:29:43	5:43/km	9 110 kcal	146 bpm	186 bpm		43,09	1221	176 spm	12 °C			48,1L/51,9R %
34x Inny				13:11:55		2 195 kcal	77 bpm	215 bpm			214	54 rpm
20x Rower			137,2 km	9:38:29	14,2 km/h	3 314 kcal	104 bpm	148 bpm			323		18 °C
5x Wspinaczka/Turystyka piesza			30,7 km	8:02:15	3,8 km/h	2 588 kcal	93 bpm	144 bpm			182	104 spm	17 °C