Activity data of ziko303

Total distance:	28 909,08 km	Number of activities:	4676x
Total duration:	140d 22:56:37

All years
			Distance	Duration	Pace	Energy	avg. HR	max. HR	VO₂max	VO₂max	VO₂max (file)	HRV	TRIMP	Cadence	Temp.	GCB	Pace	HR
2024	74x	36 km 158 km	726,1 km -	2d 23:37:40	5:53/km	51 433 kcal	149 bpm	203 bpm		42,45	50,51		7308	174 spm	11 °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		43,04	51,74		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		42,60	53,24		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		43,23	52,38		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		44,11	52,92		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		43,85	52,81		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		43,98	53,49		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		43,40	49,06		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		43,27	51,16		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		41,97			24470		10 °C
2014	1x	0 km 1 km	10,7 km -	1:00:23	5:39/km	767 kcal	158 bpm	184 bpm		40,67			126		19 °C
2013	1x			20:00		117 kcal							27
2012	No activities
2011	No activities
2010	No activities
2009	No activities
2008	No activities
2007	No activities
2006	No activities
2005	No activities
2004	No activities
2003	No activities
2002	No activities
2001	No activities
2000	No activities

	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	23:06 4x
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 total	19x	19x	15x	14x	16x	12x	13x	17x	7x	4x

December, 2019, 48. Week

		Type	Distance	Duration	Pace	Energy	avg. HR	max. HR	VO₂max	VO₂max	VO₂max (file)	Recovery time	HRV	TRIMP	Cadence	Temp.	Splits	Title	GCB	Wind	RPE	CS	EI	RE	Pace	HR
	01.12 Sun
	02.12 Mon			25:01		106 kcal	86 bpm	107 bpm			51,84	0h		6	57 rpm
	03.12 Tue	II Z	10,9 km	59:40	5:29/km	752 kcal	155 bpm	173 bpm		43,02	51,83	34h		110	176 spm	0 °C		II zakres 11 km	49,3L/50,7R %	2	14	0,0	0,67	0,80
				16:56		81 kcal	88 bpm	122 bpm			51,83	33h		5	58 rpm
	04.12 Wed
	05.12 Thu	BS	7,6 km	43:58	5:46/km	494 kcal	144 bpm	175 bpm		44,75	52,39	19h		64	170 spm	-1 °C		BS 44'	48,5L/51,5R %	2	13	0,0	0,67	0,81
				18:05		90 kcal	90 bpm	125 bpm			52,39	19h		5	58 rpm
	06.12 Fri
	07.12 Sat	BS+PŻ	7,4 km	41:39	5:36/km	484 kcal	149 bpm	164 bpm		44,32	52,31	18h		67	172 spm	7 °C		BS 22' + 7*100/10...	48,3L/51,7R %	4	14	0,0	0,68	0,82
	08.12 Sun	BS	8,0 km	47:40	5:59/km	534 kcal	143 bpm	163 bpm		43,07	52,31	18h		67	174 spm	9 °C		BS 47'	47,5L/52,6R %	4	12	0,0	0,68	0,82
				18:00		70 kcal	82 bpm	107 bpm			52,31	18h		3	58 rpm
	09.12 Mon	BS+SB	7,5 km	42:42	5:43/km	491 kcal	145 bpm	172 bpm		44,91	52,49	20h		64	172 spm	6 °C		BS 42" + 3x8" spg		3	13	0,0	0,69	0,84
				19:36		79 kcal	81 bpm	111 bpm			52,49	20h		4	58 rpm
	10.12 Tue	BR	5,0 km	31:56	6:20/km	334 kcal	140 bpm	156 bpm		41,28	52,29	14h		41	168 spm	1 °C		BS 32'	48,9L/51,1R %	2	12	0,0	0,69	0,84
				21:27		75 kcal	78 bpm	110 bpm			52,29	13h		4	58 rpm
	11.12 Wed	BS	10,0 km	57:08	5:45/km	688 kcal	150 bpm	162 bpm		42,59	52,09	22h		95	172 spm	-1 °C		BS 57'	49,0L/51,0R %	3	12	0,0	0,68	0,82
				10:25		31 kcal	98 bpm	115 bpm			52,09	22h		4	58 rpm
	12.12 Thu
	13.12 Fri	BS+SB	10,5 km	1:01:30	5:50/km	694 kcal	147 bpm	160 bpm		42,89	52,19	17h		95	172 spm	1 °C		BS 61' + 3x8"spg	48,9L/51,1R %	3	12	0,0	0,68	0,83
				19:55		99 kcal	90 bpm	112 bpm			52,19	16h		6	59 rpm
	14.12 Sat
	15.12 Sun	BS	10,3 km	1:00:10	5:51/km	721 kcal	149 bpm	165 bpm		42,00	51,93	24h		99	172 spm	8 °C		BS 60'	48,2L/51,8R %	5	13	0,0	0,67	0,82
				24:34		137 kcal	96 bpm	118 bpm			51,93	23h		9	56 rpm
	16.12 Mon	BS+SB	10,0 km	58:39	5:50/km	639 kcal	143 bpm	159 bpm		44,41	52,14	16h		84	172 spm	5 °C		BS 58' + 4x8"spg	48,3L/51,7R %	2	13	0,0	0,67	0,82
				17:10		66 kcal	81 bpm	109 bpm			52,14	15h		4	58 rpm
	17.12 Tue	BS	8,5 km	51:04	6:02/km	561 kcal	143 bpm	157 bpm		42,70	52,00	18h		72	172 spm	6 °C		BS 51'	47,9L/52,1R %	2	14	0,0	0,67	0,82
				17:02		58 kcal	78 bpm	102 bpm			52,00	17h		3	58 rpm
	18.12 Wed	BS	9,8 km	56:01	5:44/km	693 kcal	152 bpm	167 bpm		41,91	51,75	26h		98	172 spm	8 °C		BS 56'	49,0L/51,1R %	1	14	0,0	0,67	0,81
				14:59		72 kcal	89 bpm	113 bpm			51,75	25h		4	58 rpm
	19.12 Thu
	20.12 Fri	BS+SB	8,1 km	49:23	6:07/km	498 kcal	139 bpm	150 bpm		43,53	52,04	11h		63	170 spm	9 °C		BS 49' + 4x8" spg	48,0L/52,1R %	3	12	0,0	0,68	0,83
				24:04		86 kcal	79 bpm	111 bpm			52,04	10h		5	58 rpm
	21.12 Sat
	22.12 Sun	BS	11,0 km	1:05:34	5:56/km	771 kcal	151 bpm	157 bpm		40,43	51,66	24h		110	174 spm	6 °C		BS 65'	49,3L/50,7R %	1	14	0,0	0,67	0,82
				23:44		166 kcal	105 bpm	128 bpm			51,66	23h		12	57 rpm
	23.12 Mon	BS+SB	10,1 km	1:00:16	5:57/km	640 kcal	143 bpm	156 bpm		43,43	51,97	15h		85	172 spm	6 °C		BS 60' + 6x8" spg	48,8L/51,2R %	4	12	0,0	0,67	0,82
				18:07		72 kcal	82 bpm	111 bpm			51,97	14h		4	58 rpm
	24.12 Tue	FL	10,8 km	1:01:24	5:40/km	817 kcal	162 bpm	178 bpm		38,78	50,88	49h		132	176 spm	6 °C		Fartlek 6x30"	50,0L/50,0R %	3	15	0,0	0,66	0,80
				14:06		79 kcal	95 bpm	136 bpm			50,88	49h		5	58 rpm
	25.12 Wed
	26.12 Thu	BS+SB	6,1 km	35:35	5:52/km	401 kcal	144 bpm	162 bpm		43,84	51,41	17h		52	172 spm	4 °C		BS 35' + 5x8" spg	48,6L/51,4R %	3	12	0,0	0,67	0,82
				21:47		88 kcal	83 bpm	117 bpm			51,41	17h		5	58 rpm
	27.12 Fri	BNP	9,7 km	52:54	5:27/km	668 kcal	156 bpm	177 bpm		43,04	51,62	29h		105	178 spm	2 °C		BNP 9 km + 4' BS	47,8L/52,2R %	3	15	0,0	0,65	0,80
	28.12 Sat
	29.12 Sun	DWB	13,1 km	1:18:39	6:01/km	822 kcal	143 bpm	157 bpm		42,92	51,99	15h		114	174 spm	0 °C		BS 78'	47,8L/52,2R %	1	12	0,0	0,67	0,82
				25:14		141 kcal	95 bpm	130 bpm			51,99	14h		10	58 rpm
	30.12 Mon	BS+SB	10,2 km	1:00:34	5:57/km	625 kcal	140 bpm	156 bpm		44,55	52,38	13h		81	174 spm	2 °C		BS 60' + 6x8" spg	47,8L/52,2R %	3	12	0,0	0,67	0,82
				21:53		83 kcal	81 bpm	117 bpm			52,38	12h		5	58 rpm
	31.12 Tue	FL	12,9 km	1:13:00	5:39/km	909 kcal	154 bpm	175 bpm		41,89	52,08	29h		136	176 spm	5 °C		Fartlek 73' 6x35"	48,4L/51,6R %	5	14	0,0	0,66	0,81
				18:44		71 kcal	80 bpm	104 bpm			52,08	29h		4	58 rpm
21x Bieganie			197,5 km	19:09:26	5:49/km	13 236 kcal	147 bpm	178 bpm		42,77	51,97			1834	172 spm	4 °C			48,5L/51,5R %
20x Inny				6:30:49		1 750 kcal	86 bpm	136 bpm			51,99			107	57 rpm