Activity data of ziko303

Distància total:	28 899,05 km	Number of activities:	4675x
Total duration:	140d 22:17:09

Tots els anys
			Distància	Durada	Ritme	Energia	mitjana FC	max. FC	VO₂max	VO₂max	VO₂max (arxiu)	HRV	TRIMP	Cadència	Temp.	GCB	Ritme	FC
2024	74x	37 km 159 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 hi ha entrenaments
2011	no hi ha entrenaments
2010	no hi ha entrenaments
2009	no hi ha entrenaments
2008	no hi ha entrenaments
2007	no hi ha entrenaments
2006	no hi ha entrenaments
2005	no hi ha entrenaments
2004	no hi ha entrenaments
2003	no hi ha entrenaments
2002	no hi ha entrenaments
2001	no hi ha entrenaments
2000	no hi ha entrenaments

	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	---	---
Total	19x	19x	15x	14x	16x	12x	13x	17x	7x	4x

February, 2024, 5. Setmana

		Tipus	Distància	Durada	Ritme	Energia	mitjana FC	max. FC	VO₂max	VO₂max	VO₂max (arxiu)	Temps de recuperació	HRV	TRIMP	Cadència	Temp.	Parcials	Títol	GCB	Vent	RPE	CS	EI	RE	Ritme	FC
	01.02 dj.			26:10		79 kcal	81 bpm	105 bpm			49,99	34h		6	66 rpm			Stretching Ćwicze...
				38:28		131 kcal	85 bpm	112 bpm			49,99	21h		10	62 rpm			Stretching Ćwicze...
	02.02 dv.	ELE	8,0 km	52:02	6:30/km	518 kcal	142 bpm	164 bpm		39,20	49,99	17h		74	166 spm			10x2'/2' bieżnia	47,9L/52,1R %		15		0,69	0,86
				15:35		52 kcal	85 bpm	110 bpm			49,99	17h		4	50 rpm			Stretching Ćwicze...
	03.02 ds.	BS+PŻ	9,0 km	51:42	5:44/km	659 kcal	157 bpm	175 bpm		39,90	49,83	39h		100	178 spm	9 °C		BS 51'+przyśpiesz...	46,6L/53,4R %	5	15	0,0	0,65	0,81
				11:22		43 kcal	86 bpm	111 bpm			49,95	38h		3	58 rpm			Stretching Ćwicze...
	04.02 dg.
	05.02 dl.			26:58		58 kcal	72 bpm	91 bpm			49,95	11h		5	58 rpm			Stretching Ćwicze...
				33:37		50 kcal	61 bpm	84 bpm			49,95			3	54 rpm			Stretching Ćwicze...
	06.02 dt.	ELE	7,0 km	46:44	6:41/km	509 kcal	145 bpm	171 bpm		36,93	49,95	21h		75	164 spm			10x1:15'pdb/1' bi...	46,9L/53,1R %		17		0,68	0,85
				14:41		42 kcal	79 bpm	98 bpm			49,95	21h		3	59 rpm			Stretching Ćwicze...
	07.02 dc.			26:57		62 kcal	73 bpm	95 bpm			49,95	10h		5	62 rpm			Stretching Ćwicze...
				32:13		102 kcal	83 bpm	108 bpm			49,95			9	37 rpm			Stretching Ćwicze...
	08.02 dj.			16:14		27 kcal	66 bpm	86 bpm			49,95			2	52 rpm			Stretching Ćwicze...
		DWB	16,0 km	1:32:57	5:48/km	1 140 kcal	154 bpm	175 bpm		40,54	49,78	41h		174	178 spm	5 °C		BD 93'	47,5L/52,5R %	1	17	0,0	0,65	0,81
				15:19		64 kcal	89 bpm	117 bpm			49,89	41h		6	48 rpm			Stretching Ćwicze...
	09.02 dv.			28:16		76 kcal	77 bpm	108 bpm			49,89	24h		6	57 rpm			Stretching Ćwicze...
	10.02 ds.	ZB	9,0 km	49:47	5:32/km	642 kcal	158 bpm	181 bpm		41,45	49,87	34h		100	178 spm	13 °C		ZB 6,5,4,3,2,1	48,0L/52,0R %	2	18	0,0	0,64	0,80
				17:30		10 kcal	72 bpm	85 bpm			49,97	33h		2	55 rpm			Stretching Ćwicze...
	11.02 dg.
	12.02 dl.			24:29		55 kcal	72 bpm	90 bpm			49,97			4	57 rpm			Stretching Ćwicze...
		ELE	9,0 km	55:01	6:07/km	599 kcal	143 bpm	163 bpm		41,94	49,97	20h		80	176 spm			3x10'/5' bieżnia	49,1L/50,9R %		15		0,63	0,79
				14:50		61 kcal	88 bpm	116 bpm			49,97	20h		5	48 rpm			Stretching Ćwicze...
	13.02 dt.			22:15		46 kcal	69 bpm	96 bpm			49,97	9h		3	59 rpm			Stretching Ćwicze...
				30:26		74 kcal	74 bpm	100 bpm			49,97			6	29 rpm			Stretching Ćwicze...
	14.02 dc.			24:41		76 kcal	79 bpm	107 bpm			49,97			6	63 rpm			Stretching Ćwicze...
		IN	8,0 km	43:15	5:24/km	564 kcal	156 bpm	173 bpm		43,53	50,00	31h		87	178 spm	8 °C		Próg 3x6'/2'	48,0L/52,0R %	2	15	0,0	0,63	0,79
				17:22		46 kcal	75 bpm	94 bpm			50,09	30h		3	58 rpm			Stretching Ćwicze...
	15.02 dj.			21:32		59 kcal	76 bpm	99 bpm			50,09	16h		4	50 rpm			Stretching Ćwicze...
				28:28		60 kcal	70 bpm	89 bpm			50,09	3h		4	51 rpm			Stretching Ćwicze...
	16.02 dv.	BS	14,0 km	1:21:46	5:50/km	1 008 kcal	150 bpm	171 bpm		41,74	49,97	34h		143	176 spm	14 °C		BS 82'	47,6L/52,4R %	3	15	0,0	0,65	0,81
				29:02		122 kcal	90 bpm	115 bpm			50,05	33h		10	58 rpm			Stretching Ćwicze...
	17.02 ds.	BS+PŻ	9,0 km	48:44	5:25/km	623 kcal	151 bpm	175 bpm		45,46	50,10	31h		84	180 spm	12 °C		BS2+2x(60/100/300)	47,3L/52,7R %	4	15	0,0	0,64	0,79
	18.02 dg.
	19.02 dl.			8:50		30 kcal	81 bpm	93 bpm			50,18			2	28 rpm			Stretching Ćwicze...
				8:25		19 kcal	68 bpm	87 bpm			50,18			1				Stretching Ćwicze...
				30:55		94 kcal	80 bpm	104 bpm			50,18			6	42 rpm			Stretching Ćwicze...
	20.02 dt.			30:16		90 kcal	79 bpm	108 bpm			50,18			7	59 rpm			Stretching Ćwicze...
		ELE	8,0 km	51:04	6:23/km	526 kcal	139 bpm	166 bpm		41,24	50,18	16h		68	174 spm			BS +8xpż	47,6L/52,4R %		13		0,61	0,76
				16:07		51 kcal	80 bpm	108 bpm			50,18	15h		4	51 rpm			Stretching Ćwicze...
	21.02 dc.			21:44		55 kcal	74 bpm	89 bpm			50,18	2h		4	62 rpm			Stretching Ćwicze...
				25:31		72 kcal	76 bpm	99 bpm			50,18			5	59 rpm			Stretching Ćwicze...
	22.02 dj.			29:29		73 kcal	73 bpm	104 bpm			50,18			6	58 rpm			Stretching Ćwicze...
		BT	8,0 km	43:42	5:27/km	567 kcal	155 bpm	177 bpm		43,34	50,13	29h		86	180 spm	8 °C		BS +16' P+ BS	48,1L/51,9R %	3	15	0,0	0,64	0,80
				16:14		34 kcal	69 bpm	95 bpm			50,20	28h		3	52 rpm			Stretching Ćwicze...
	23.02 dv.			22:00		47 kcal	72 bpm	94 bpm			50,20	13h		3	56 rpm			Stretching Ćwicze...
			3,7 km	53:24	4,1 km/h	303 kcal	97 bpm	116 bpm			50,13	11h		23	106 spm			Wrocław Spacerowa...				0,0
	24.02 ds.	DWB	17,0 km	1:40:34	5:55/km	1 212 kcal	153 bpm	171 bpm		39,99	50,07	39h		179	180 spm	10 °C		BD 100'	47,5L/52,5R %	3	15	0,0	0,65	0,81
				16:27		113 kcal	190 bpm	248 bpm			50,14	48h		84	54 rpm			Stretching Ćwicze...
	25.02 dg.		4,0 km	1:03:23	3,8 km/h	359 kcal	95 bpm	120 bpm			50,07	28h		22	102 spm			Wrocław Spacerowa...				0,0
	26.02 dl.			25:15		80 kcal	81 bpm	111 bpm			50,14	5h		6	64 rpm			Stretching Ćwicze...
		BS+PŻ	10,0 km	55:21	5:32/km	664 kcal	150 bpm	172 bpm		44,62	50,12	31h		94	178 spm	10 °C		BS+5x60+5x100+BS2	46,8L/53,2R %	2	15	0,0	0,64	0,80
				18:47		48 kcal	75 bpm	99 bpm			50,19	30h		3	54 rpm			Stretching Ćwicze...
	27.02 dt.			21:50		50 kcal	73 bpm	97 bpm			50,19	17h		4	62 rpm			Stretching Ćwicze...
				26:47		50 kcal	67 bpm	88 bpm			50,19	4h		3	47 rpm			Stretching Ćwicze...
	28.02 dc.			27:39		41 kcal	62 bpm	80 bpm			50,19			3	56 rpm			Stretching Ćwicze...
		ELE	8,0 km	47:34	5:57/km	512 kcal	143 bpm	168 bpm		43,40	50,19	21h		74	176 spm			30' BC bieżnia	48,4L/51,6R %		17		0,73	0,90
				13:54		29 kcal	82 bpm	135 bpm			50,19	21h		4	50 rpm			Stretching Ćwicze...
	29.02 dj.			24:40		47 kcal	68 bpm	102 bpm			50,19	9h		3	59 rpm			Stretching Ćwicze...
14x Bieganie			140,1 km	13:40:13	5:51/km	9 743 kcal	150 bpm	181 bpm		41,77	50,00			1418	176 spm	9 °C			47,6L/52,4R %
40x Inny				15:01:15		2 418 kcal	77 bpm	248 bpm			50,07			260	54 rpm
2x Wspinaczka/Turystyka piesza			7,7 km	1:56:47	4,0 km/h	662 kcal	95 bpm	120 bpm			50,10			45	102 spm