Activity data of ziko303

Distância total:	28 909,08 km	Número de actividades:	4676x
Duração total:	140d 22:56:37

All years
			Distância	Duração	Ritmo	Energy	méd. RC	max. RC	VO₂max	VO₂max	VO₂max (ficheiro)	HRV	TRIMP	Cadência	Temp.	GCB	Ritmo	RC
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

February, 2020, 5. Week

		Tipo	Distância	Duração	Ritmo	Energy	méd. RC	max. RC	VO₂max	VO₂max	VO₂max (ficheiro)	Recovery time	HRV	TRIMP	Cadência	Temp.	Splits	Título	GCB	Wind	RPE	CS	EI	RE	Ritmo	RC
	01.02 Sa	BS+SB	7,6 km	42:35	5:35/km	499 kcal	147 bpm	164 bpm		45,29	52,16	20h		67	176 spm	12 °C		BS 42' + 8x10" spg	49,0L/51,0R %	3	14	0,0	0,67	0,81
				15:06		86 kcal	95 bpm	121 bpm			52,16	20h		5	58 rpm
	02.02 Do	RO	1,9 km	10:40	5:33/km	124 kcal	143 bpm	157 bpm		47,27	52,33	11h		14	170 spm	7 °C			47,2L/52,9R %	5		0,0	0,67	0,82
		ZA	9,9 km	50:33	5:06/km	711 kcal	167 bpm	174 bpm		42,43	51,75	49h		119	180 spm	7 °C		Bieg Karnawałowy	47,2L/52,8R %	5	16	0,0	0,65	0,79
		BS	0,6 km	3:26	5:49/km	44 kcal	155 bpm	160 bpm		39,92	51,80	47h		6	174 spm	9 °C		Roztruchtanie	48,5L/51,5R %	5		0,0	0,66	0,81
	03.02 2a
	04.02 3a	BS	8,1 km	47:24	5:52/km	537 kcal	144 bpm	153 bpm		43,80	52,37	17h		66	174 spm	4 °C		BS 47'	48,9L/51,1R %	4	14	0,0	0,67	0,82
				20:09		94 kcal	88 bpm	113 bpm			52,37	17h		5	58 rpm
	05.02 3a	BS	9,7 km	54:44	5:38/km	640 kcal	147 bpm	165 bpm		44,85	52,68	21h		83	174 spm	2 °C		BS 55' 3km um	49,7L/50,3R %	3	15	0,0	0,67	0,80
				13:23		84 kcal	99 bpm	142 bpm			52,68	21h		5	58 rpm
	06.02 5a
	07.02 6a	BT	11,0 km	1:01:28	5:35/km	724 kcal	150 bpm	172 bpm		44,07	52,70	23h		101	174 spm	3 °C		BS 20' + 2x2km P/...	49,5L/50,5R %	2	15	0,0	0,66	0,80
				17:36		99 kcal	95 bpm	122 bpm			52,70	23h		5	58 rpm
	08.02 Sa	BR	5,9 km	36:52	6:12/km	404 kcal	140 bpm	151 bpm		42,42	52,48	17h		45	174 spm	7 °C		BR 37'	48,4L/51,6R %	3	12	0,0	0,69	0,84
				18:13		76 kcal	84 bpm	143 bpm			52,48	16h		3	58 rpm
	09.02 Do	DWB	18,6 km	1:50:01	5:56/km	1 278 kcal	151 bpm	166 bpm		40,55	51,81	31h		182	174 spm	8 °C		BD 110'	48,7L/51,3R %	4	14	0,0	0,67	0,82
				17:21		115 kcal	103 bpm	138 bpm			51,81	30h		7	59 rpm
	10.02 2a			20:50		74 kcal	79 bpm	104 bpm			51,81	3h		3	58 rpm
	11.02 3a	BS+SB	8,6 km	52:19	6:07/km	517 kcal	139 bpm	176 bpm		43,98	52,64	14h		66	170 spm	4 °C		BS 18'+6x60"pdb +...	49,6L/50,4R %	4	14	0,0	0,69	0,83
				15:05		59 kcal	81 bpm	108 bpm			52,64	12h		2	58 rpm
	12.02 3a	BS	9,8 km	1:00:07	6:10/km	584 kcal	135 bpm	148 bpm		44,85	52,98	12h		66	172 spm	3 °C		BS 60'	48,6L/51,4R %	4	12	0,0	0,68	0,82
				21:35		58 kcal	72 bpm	96 bpm			52,98	11h		2	58 rpm
	13.02 5a
	14.02 6a	BT	11,8 km	1:04:27	5:28/km	781 kcal	154 bpm	173 bpm		43,63	52,67	34h		117	176 spm	6 °C		BS 15'+BC 7 km+BS...	48,2L/51,8R %	3	15	0,0	0,66	0,80
				18:29		78 kcal	85 bpm	104 bpm			52,67	34h		5	61 rpm
	15.02 Sa	BR	4,7 km	29:25	6:18/km	286 kcal	131 bpm	142 bpm		45,31	52,77	15h		32	174 spm	8 °C		BR 30'	48,2L/51,8R %	3	11	0,0	0,68	0,83
				7:24		18 kcal	67 bpm	99 bpm			52,77	14h		0	58 rpm
	16.02 Do	DWB	15,7 km	1:30:21	5:44/km	972 kcal	145 bpm	190 bpm		44,68	52,40	26h		149	174 spm	11 °C		BD 90'	48,3L/51,7R %	4	14	0,0	0,67	0,81
	17.02 2a
	18.02 3a	BS+SB	10,2 km	59:15	5:50/km	619 kcal	144 bpm	178 bpm		44,43	53,15	17h		89	170 spm	6 °C		BS 17'+8x60"pdb+1...	48,8L/51,3R %	3	15	0,0	0,68	0,83
				22:49		95 kcal	83 bpm	116 bpm			53,15	15h		6	58 rpm
	19.02 3a	BS	8,1 km	50:23	6:13/km	515 kcal	136 bpm	149 bpm		43,97	53,18	11h		62	172 spm	4 °C		BS 50'	48,8L/51,2R %	4	12	0,0	0,68	0,82
				12:05		31 kcal	80 bpm	90 bpm			53,18	10h		2	58 rpm
	20.02 5a	IN	13,9 km	1:16:12	5:29/km	890 kcal	156 bpm	180 bpm		42,74	53,27	26h		150	174 spm	4 °C		BS 19' + 4x1,6 km...	48,2L/51,8R %	3	15	0,0	0,66	0,80
				13:40		33 kcal	67 bpm	90 bpm			53,27	25h		1	59 rpm
	21.02 6a
	22.02 Sa	BS+PŻ	7,6 km	44:10	5:48/km	489 kcal	144 bpm	160 bpm		44,41	53,41	15h		63	174 spm	9 °C		BS 44' +6x10"spg	48,5L/51,5R %	4	13	0,0	0,67	0,82
				18:36		66 kcal	78 bpm	112 bpm			53,41	14h		3	58 rpm
	23.02 Do	BNP	16,0 km	1:30:06	5:38/km	1 069 kcal	150 bpm	175 bpm		43,76	53,29	25h		152	178 spm	6 °C		BNP 16'	48,5L/51,5R %	3	14	0,0	0,66	0,81
	24.02 2a
	25.02 3a	IN	7,5 km	40:56	5:26/km	449 kcal	145 bpm	182 bpm		47,75	53,78	16h		64	174 spm	9 °C		BS 2 km + 4x500m ...	48,5L/51,5R %	3	17	0,0	0,66	0,81
				21:15		103 kcal	88 bpm	116 bpm			53,78	14h		6	58 rpm
	26.02 3a	BR	5,1 km	31:55	6:13/km	334 kcal	134 bpm	144 bpm		44,82	53,69	11h		36	170 spm	3 °C		BR 32'	48,6L/51,4R %	3	11	0,0	0,68	0,82
				28:56		76 kcal	70 bpm	101 bpm			53,69	10h		3	58 rpm
	27.02 5a	BS+PŻ	7,5 km	43:13	5:45/km	442 kcal	140 bpm	155 bpm		46,54	54,25	11h		56	174 spm	4 °C		BS 43' + 6x10" spg	48,3L/51,7R %	2	12	0,0	0,67	0,81
				19:10		45 kcal	66 bpm	108 bpm			54,25	10h		2	58 rpm
	28.02 6a	BT	12,2 km	1:02:31	5:07/km	843 kcal	160 bpm	175 bpm		44,87	53,91	30h		137	180 spm	5 °C		BS 2,4 km + THM 5...	48,2L/51,8R %	4	15	0,0	0,65	0,79
	29.02 Sa
23x Bieganie			212,0 km	20:13:03	5:43/km	13 751 kcal	146 bpm	190 bpm		43,94	52,85			1922	174 spm	6 °C			48,6L/51,4R %
18x Inny				5:21:42		1 290 kcal	82 bpm	143 bpm			52,92			65	58 rpm