JUL 2016 TRENING
pi 01.07.2016 Trening: "Firefruit"

1600m Swimming [Plavanie] #22 (64x25m) @Prellenkirchen, Österreich
so 02.07.2016 Trening: "Sunray"

Part A:
2250m Swimming [Plavanie] #23 (90x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: “Sargent Slaughter WOD“ by Jack Stanford
1 Round (For Time):
1: 100 Air Squats
3: 100 Push-ups [kliky]
5: 100 Sit-ups
7: 100 Burpees
Chase by:
2/4/6/8: 22m Prowler push @100kg
(Time: 28:50)

Phase 2: “The Scaled WOD”
1 Round (For Time):
1: 30 Air Squats
2: 15 Front Squats @40kg
3: 30 KB Swings @16kg
4: 15 Deadlifts @40kg
5: 30 Box Jumps @75cm
6: 15 Push Press @40kg
7: 400m Sandbag walk @32kg
(Time: 15:00)
ne 03.07.2016 Trening: "Rainybee"

Phase 1: Primer
2000m Incline Run/Jog (Time: 14:44, Average speed: 8.14 km/h, 151m Climbed, 223Cal, Max Incline: 8%, Average Incline: 7.55%)

Phase 2: Strength  I.
5 Rounds:
1: 10 Incline Dumbbell Bench Press 30` [Bp hh sl jr] @24kg
2: 8 Neutral Grip Pull Ups [neutralne zhyby]
3: 5 Burpees

Phase 3: Strength  II.
4 Rounds:
1: Seated cable flyes [stahovanie prot.kladky sed freedom]: 10x27kg. 10x32kg. 8x32kg. 9x27kg
2: Smith Machine Incline Bench Press 15` [Bp multipress]: 10x60kg. 10x60kg. 8x70kg. 4x80kg+6x60kg

Phase 4: “OPEN 11.2 WOD”
AMRAP (As Many Reps as Possible) in 15 minutes:
1: 9 Deadlifts [Mrtvy tah] @70kg
2: 12 Push-Ups [kliky]
3: 15 Box Jumps @75cm
(Total counts: 5 Completed rounds + 21 reps)

Strecink
po 04.07.2016 Trening: FTII W12D1 “Tucet I.”

Part A:
2000m Swimming [Plavanie] #24 (80x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Conditioning @Lachova, Bratislava-Petržalka, Slovakia
15 Rounds:
1: 200m Run
2: 5 Pull-ups [zhyby]
3: 10 Push-ups [kliky]
      Note: Ľahké tempo, behať vonku, aj keď by to malo znamenať rozdeliť tréning na 2 samostatné jednotky.
(Total Time: 27:10, Distance: 3000m, 75 Pull-ups, 150 Push-ups)

Phase 2: Cooldown
30 Burpees (Time: 2:12)
ut 05.07.2016 Trening: FTII W12D2 “Tucet II.”

Part A:
2000m Swimming [Plavanie] #25 (80x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Primer
AMRAP 10min:
1: 10 Burpees to target [angličak s výskokom na dotyk terču vo výške 15cm]
2: 15 Thruster @20kg
3: 20s L-sit hold [výdrž v prednose vo vise na hrazde]
      Note: Posledný krát v tomto cykle tento primer. Tak si ho uži a poraz sám seba! (moje max: 4 Rounds + 6 Burpees)
(4 Completed Rounds + 6 Burpees)

Phase 2: Strength
6 Rounds:
3 Squat 60%RM @75kg, Rest 90s
(Time: 9:08)

6 Rounds:
2 Deadlift 65%RM @85kg, Rest 90s
(Time: 7:37)
      Note: Dnes ľahká hmotnosť na činke, nakoľko sme v 12-týždni a ubereme z intenzity aj objemu tzv. deload.
st 06.07.2016 Trening: FTII W12D3 “Collect”

Phase 1: Warmup
10min Run
(Total Distance: 2.07km, Average speed: 12.42km/h, 173Cal)

Phase 2: Conditioning
20 Rounds (Every 30s For 20 min):
Odd: 5 Swing @KB24kg
Even: 5 Strict Press 60%RM @40kg
(Total: 100 reps. of each)

Rest 5 min

5 Rounds (Every 30s For 5 min):
Odd: 5 Close-Grip Bench press 60%RM @75kg
Even: 10 Step-ups, bez záťaže
(Total: 25 Bench presses, 50 Step-ups)

Rest 3 min

5 Rounds (Every 30s For 5 min):
Odd: 5 T2B
Even: 30s FLR
(Total: 25 T2Bs, 150s FLR)
      Note: 30s intervalové bloky. Objem a intenzita na 30s nie je vysoká ale sa to nazbiera.
št 07.07.2016 Trening: FTII W12D4 “Longer”
      Note: V testovacej fáze si v tomto tréningu otestujte 3 parametre a to maximálny tlak, drep a maximálny počet opakovní zhybov na jedno zavesenie.

Phase 1: Primer
5 Rounds:
1: 10 Burpees
2: 10 Air Squat
3: 10 Swing @KB12kg
(Time: 6:59, 50 reps. of each)

Phase 2: Strength – testing
I. Find 1RM Bench press (doterajšie max: 122,5kg)
10 Rounds:
Bench press @12x40kg, 8x50kg, 6x60kg, 3x80kg, 1x100kg, 1x110kg, 0x120kg, 1x115kg, 1x120kg, 0x125kg
(Time: 33min.)
Rest 10 min

II. Find 1RM Squat (doterajšie max: 125kg)
10 Rounds:
Back Squat @5x60kg, 5x70kg, 5x80kg, 3x90kg, 3x100kg, 3x110kg, 1x120kg, 1x125kg, 0x130kg, 1x127.5kg
(Time: 38min., nové max: 127.5kg)
Rest 10 min

III. Find 1RM Deadlift (doterajšie max: 135kg)
6 Rounds:
Deadlift @5x80kg, 5x90kg, 3x100kg, 1x120kg, 1x130kg, 1x140kg
(Time: 17min., nové max: 140kg)

Phase 3: Conditioning
5 Rounds:
1: 10 Bench press 70%RM @85kg
2: Max reps Pull-ups
Rest 2 min
     1st Round: Bench Press @10x85kg, Pull-ups: 11
     2nd Round: Bench Press @10x85kg, Pull-ups: 10
     3rd Round: Bench Press @10x85kg, Pull-ups: 10
     4th Round: Bench Press @8x85kg, Pull-ups: 10
     5th Round: Bench Press @10x70kg, Pull-ups: 9
(Total Time: 20:00, Total Pull-ups: 50x)

Strecink
pi 08.07.2016 Trening: "Magicdust"

1500m Swimming [Plavanie] #26 (60x25m) @Prellenkirchen, Österreich
so 09.07.2016 TVRĎÁK Race, Bratislava (Slovakia), areál vodných športov Čunovo

DATUM A ČAS štartu: 9.7.2016 @14:30
MIESTO: Bratislava (Slovakia), areál vodných športov Čunovo
Štartovné ćíslo: 1285, vlna: 8, status: V cieli

Vzdialenosť: 5 km
Počet prekážok: 22 (1: Plazenie v piesku pod mrežou, 2: A stena, 3: Metrovice, 4: Nafukovačky pádlovanie 100m, 5: Plávanie v kanály + Rebrík, 6: Bradlá, 7: Ťahanie valcov, 8: Kladivo-Pneumatika, 9: Blatový brod, 10: Priťahovanie pneumatiky lanom, 11: 5x zhyby, 12: Brod Dunajom, 13: Blatové jamy, 14: Pole pneumatík, 15: Blatové jamy, 16: Tunely, 17: 3x Pretáčanie pneumatiky, 18: Štrkové kopce + Vedro so štrkom, 19: Steny s oknami, 20: Balance na kladine, 21: Berlínska stena, 22: Rúčkovanie)

ČAS: 0:54:07.2

Celkové poradie v cieli: 328.
závodníci s lepším/horšim časom (ABSOLUTNE): 31%/69%

poradie muži: 284. [0:23:46.7]
závodníci s lepším/horšim časom (MUŽI): 38%/62%

Kategoria: Muži 35-39 rokov
poradie v kategorii: 41. [0:21:04.4]
závodníci s lepším/horšim časom (KATEGORIA): 35%/65%

strata na prvého: 23:14.7
priemerná rýchlosť [km/h]: 7,76, tempo: 7:43.8 /km
ne 10.07.2016 Trening: STRONGMAN s Robom Chorvatom "Sunwings"

Part A:
1600m Swimming [Plavanie] #27 (64x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warmup
2 Rounds:
10 Pull-Ups

Phase 2: Strongman
5 Rounds (Interval 30/5):
1: 14 Back Lunges with DB KB @12kg [vypady vzad s Kettlebellmi]
2: 12 Renegade Kettlebell Row @12kg DB KB [pritahy KB v kliku]
3: 12 OH Swing @12kg KB
4: Burpees 7.7.6.5.6 (Total: 31)
5: 16m Sled Rope Pulling [pritahovanie sani lanom]: @25kg
       & 16m Forward Sled Drag [Sane vpred]: @25kg
6: Low/High Bar Prowler Push [nizky/vysoky prowler push]
         1st - 4th Round: 15m Low + 15m High @30kg
         5th Round: 15m Low + 15m High + 15m Low @30kg

Strecink
po 11.07.2016 Trening: "Bumblewhirl"

2000m Swimming [Plavanie] #28 (80x25m) @Prellenkirchen, Österreich
ut 12.07.2016 Trening: FTIII W1D1 “3Rounder”

Part A:
1800m Swimming [Plavanie] #29 (72x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warmup
4 Rounds (EMOM 12 min):
1.min: Run, normal++ tempo (13 km/h)
2.min: Run, normal tempo (12 km/h)
3.min: Run, easy tempo (10.5 km/h)
       Note: V každej minúte iné tempo v 3 min. blokoch a to celé 4x.
(Time: 12:00, Distance: 2.34 km, Average speed: 11.70 km/h, 187 Cal)

Phase 2: Conditioning
I. 3 Rounds:
1: 10 Deadlift 65%RM @90kg
2: 10 Leg curls [zakopávanie] @41kg
(Time: 10:15, Rest 5min after I.)

II. 3 Rounds:
1: 10 Bench press 65%RM @80kg
2: 10 Pull-ups [Zhyby]
(Time: 10:15, Rest 7min after II.)

III. 3 Rounds:
1: 10 Back Squat 65%RM @80kg
2: 10 Step-up @2x16kg KB
(Time: 12:30, Rest 4min after III.)

IV. 3 Rounds:
1: 10 Strict press 65%RM @40kg
1: 10 Swing @20kg KB
(Time: 6:35, Rest 5min after IV.)

V. 3 Rounds:
1: 10 Standing Biceps Cable Curl @41kg
2: 10 Triceps push-down with cable @41kg
(Time: 5:08)

Phase 3: After party
300s FLR (Time: 7:30)
st 13.07.2016 Trening: FTIII W1D2 “Durability”

Phase 1: Primer
3 Rounds 30-20-10:
1: Air Squat
2: Chest-2-deck Push-ups
3: Sit-ups
(Time: 5:42)

Phase 2: Strength
20 Rounds (Every 1min For 20min):
1: 5 Squat 65%RM @85kg
2: 5 Burpees
(Time: 20:00, Count: 100 reps of each)

Phase 3: After party
10min Farmers Walk @2x24kg KB (Distance: 540m)

Phase 4: Cooldown
50 Burpees (Time: 3:47)
št 14.07.2016 Trening: FTIII W1D3 “Criss Cross”

Phase 1: Warm-up
10min Run (Distance: 2.07 km, Average speed: 12.42 km/h, Max speed: 13.5 km/h, 165 Cal)

3 Rounds:
1: 5 Deadlift @KB16kg
2: 5 Goblet Squat @KB16kg
3: 5 Swing @KB16kg
(Time: 1:40)

Phase 2: Strength
1 Round:
8 Bench press @60kg

10 Rounds:
10-9-8-7-6-5-4-3-2-1 Bench press 65%RM @80kg
1-2-3-4-5-6-7-8-9-10 Bent-over rows @70kg
      Round 1-9: Bench press @80kg, Bent-over rows @70kg
      Round 10: Bench press @80kg, Bent-over rows @60kg
(Time: 26:00)

2 Rounds:
3 Bench press @100kg

Phase 3: After party, for quality
1 Round:
50 Weighted Parallel Bar Dips @15kg (Time: 8:20)
50 T2B (Time: 5:56)
      Note: Čo najviac striktne technicky. Toto nie je na čas, ale na kvalitu techniky.

Strecink
pi 15.07.2016 Trening: "Fire Field"

Phase 1: Primer
7 Rounds (Each 3min for 21min):
1: Run/Jog (Hill mode, Level 15)
2: each 3min: 5 Burpees
(Total Time: 21:00, Distance: 2.85km, 192m Climbed, 286 Cal, 35 Burpees)

Phase 2: WOD "Sargent Sargent" by Eddie Spaghetti
10 Rounds (100-90-80-70-60-50-40-30-20-10 reps):
1: Push-ups [kliky]
2: Jump rope singles [jedno-skoky cez švihadlo]
(Time: 42:45, Total counts: 550 reps. of each)

Phase 3: Cooldown
2 Rounds:
10 Pull-ups
so 16.07.2016 Trening: "Foggyfalls"

Phase 1: Primer
5 Rounds:
1: 20 Air Squats
2: 20 Mountain Climber
3: 10 Burpees
(Time: 9:42)

Phase 2: WOD “FRAN”
21-15-9 Reps For Time:
1: Thrusters @43kg
2: Pull-Ups [zhyby]
(Time: 9:27)

Phase 3: Conditioning
3km Run/Jog (Hill mode, Level 16)
(Total Time: 22:22, 218m Climbed, 315 Cal, Average speed: 8.05 km/h)
ne 17.07.2016 Trening: FTIII W2D1 “6Rounder”

Phase 1: Warmup
6 Rounds:
1: 20m Walking Lunges (9+9)
2: 20 Montain Climber
3: 20 Swing @16kg KB
(Total Time: 10:13, 120m/108x Lunges, 120x M.Climber & Swings)

Phase 2: Conditionig
6 Rounds:
1: 5 Squat @70%RM @90kg
2: 10 Swing @24kg KB
(Time: 15:04)

Rest 9 min

6 Rounds:
1: 5 Deadlift @70%RM @100kg
2: 6 Burpee over bar
(Time: 10:15)

Rest 8 min

6 Rounds:
1: 10 Pull-ups
2: 10 Push-ups
(Time: 9:17)

Strecink
po 18.07.2016 Trening: “Muddysplash”

Part A:
1100m Swimming [Plavanie] #30 (44x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Conditioning @Lachova, Bratislava-Petržalka, Slovakia
10 Rounds:
1: 600m Run
2: 5 Pull-ups [zhyby]
3: 10 Push-ups [kliky]
(Total Time: 40:00, Distance: 6000m, Average speed: 9.00 km/h, 50 Pull-ups, 100 Push-ups)
ut 19.07.2016 Trening: FTIII W2D2 “Cube”

Phase 1: Primer
10 Rounds:
1: 5 Swing @24kg KB
2: 5 Burpees
(Time: 7:20)

Phase 2: Strength Endurance
5 Rounds:
1: 20 Squat @50kg
Rest 120s
(Time: 14:50)

Phase 3: After party
5 Rounds:
1: 10 Strict press 65%RM @40kg
2: 10 Push-ups
3: 10 T2B
(Time: 15:40)

Phase 4: Cooldown
2 Rounds:
5 Strict press @50kg

Strecink
st 20.07.2016 Trening: “Sunny Flames”

1500m Swimming [Plavanie] #31 (60x25m) @Prellenkirchen, Österreich
št 21.07.2016 Trening: FTIII W2D3 “Block”

Part A:
1100m Swimming [Plavanie] #32 (44x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warm-up
4 Rounds:
1: 400m Run
2: 10 Push-ups [kliky]
3: 20 Lunges [vypady]
      Note: Stredné tempo, plný rozsah pohybu pri kľukoch a výpadoch.
(Time: 13:44, Distance: 1600m)

Phase 2: Strength
6 Rounds:
1: 3 Bench press 70%RM @85kg
2: 6 Deadlift @70kg @100kg
3: 9 Pull-ups
(Time: 19:42)

Phase 3: Interval work
            Note: Dva bloky, prestávka 5min medzi nimi. V každom bloku pracuješ 10sec (max polovičnú hĺbku drepu, pánva nejde pod úroveň kolien), oddychuješ 60sec.
6 Rounds:
10s: 8 Half Jump Squat @40kg
60s: Rest

Rest 5 min

6 Rounds:
10s: 8 Half Jump Squat @40kg
60s: Rest
pi 22.07.2016 Trening: "Solara"

1200m Swimming [Plavanie] #33 (48x25m) @Prellenkirchen, Österreich
so 23.07.2016 Trening: FTIII W3D1 “9Rounder”

Part A:
Phase 1: Warm-up
1 Round:
400m Walk (3km/h, Time: 8:00)

4 Rounds (EMOM 12 min):
1. min: Run normal++ (13.00 - 13.70 km/h)
2. min: Run normal (11.00 km/h)
3. min: Run easy (9.2 km/h)
      Note: Opakujeme W1D1 ale tempo si zvýšiť vo všetkých 3 úrovňiach o 5%ľahké tempo.
(Time: 12:00, Distance: 2.24 km, Average speed: 11.20 km/h, 212 Cal)

Phase 2: Conditioning
9 Rounds:
1: 3 Squat 75%RM @100kg
2: 8 Pull-ups
(Time: 21:40)

Rest 6 min

9 Rounds:
1: 3 Deadlift 75%RM @105kg
2: 6 T2B
(Time: 19:34)

Phase 3: Cooldown
2 Rounds:
12 Biceps curl @20kg

Part B:
250m Swimming [Plavanie] #34 (10x25m) @Prellenkirchen, Österreich
ne 24.07.2016 Trening: FTIII W3D2 “Shorty”

Phase 1: Warm Up
1500m Run (Time: 7:08, Average speed: 12,62 km/h, 122 Cal)

Phase 2: Primer
5 Rounds:
1: 20 Walking Lunges
2: 20 Mountain Climber
(Time: 5:17)

Phase 3: Strength Endurance
12 Rounds (Every 15s For 3 min):
2 Squat @60kg

Rest 2 min

12 Rounds (Every 15s For 3 min):
4 Burpees

Rest 4 min

12 Rounds (Every 15s For 3 min):
6 Swing @KB24kg

Phase 4: After party
6 Rounds:
1: 3 Strict press 70%RM @50kg
2: 20m Farmers Walk @2x24kg KB
(Time: 7:07)

Strecink
po 25.07.2016 Rest day - Torre Pedrera, , Italia
ut 26.07.2016 Trening: "Torre Pedrera Run #1"

Phase 1: Run on beach
Trasa: Torre Pedrera - Viserba - Torre Pedrera, Italia
Vzdialenosť: 6,30 km, Priemerné tempo: 5:52 min./km (10,23 km/h), Kalórie: 516 Cal
Čas: 37:01, Prevýšenie: 1 m, Priemerná teplota: 27,7 °C

Úsek | Čas | K.Čas | Km | St | Kl | Pr.tmp | Naj.tmp | Pr.kad | Max.kad | Pr.dĺ.kroku
1         | 5:49   |  5:49  | 1    | 0 | 0 | 5:49 | 5:05 | 160 | 168 | 1,07
2         | 5:46   | 11:35 | 1    | 0 | 1 | 5:46 | 5:22 | 162 | 166 | 1,07
3         | 5:53   | 17:28 | 1    | 0 | 0 | 5:53 | 5:38 | 162 | 166 | 1,05
4         | 5:58   | 23:26 | 1    | 1 | 2 | 5:58 | 5:00 | 158 | 166 | 1,06
5         | 5:47   | 29:13 | 1    | 0 | 0 | 5:47 | 5:37 | 162 | 166 | 1,07
6         | 5:59   | 35:12 | 1    | 0 | 1 | 5:59 | 5:47 | 162 | 168 | 1,03
7         | 1:46,1 | 36:58 | 0,3 | 0 | 0 | 5:51 | 5:45 | 162 | 164 | 1,06
Spolu | 37:01  | 37:01 | 6,3 | 1 | 4 | 5:52 | 5:12 | 162 | 168 | 1,05

Phase 2: After party
50 Push-ups
st 27.07.2016 Trening: "Torre Pedrera Run #2"

Phase 1: Run on beach
Trasa: Torre Pedrera - Bellaria Igea Marina - Torre Pedrera, Italia
Vzdialenosť: 9,51 km, Priemerné tempo: 6:16 min./km (9,57 km/h), Kalórie | 786 Cal
Čas: 59:31, Prevýšenie: 5 m, Priemerná teplota: 26,9 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 6:01   |  6:01  | 1    | 0 | 1 | 6:01 | 5:07 | 162 | 170 | 1,03
2         | 6:27   | 12:28 | 1    | 1 | 1 | 6:27 | 5:42 | 160 | 230 | 0,97
3         | 6:19   | 18:47 | 1    | 0 | 1 | 6:19 | 6:04 | 162 | 168 | 0,98
4         | 6:05   | 24:52 | 1    | 0 | 0 | 6:05 | 5:54 | 164 | 168 | 1
5         | 6:15   | 31:07 | 1    | 3 | 2 | 6:15 | 5:12 | 162 | 168 | 0,99
6         | 6:08   | 37:15 | 1    | 0 | 0 | 6:08 | 5:53 | 162 | 166 | 1,01
7         | 6:16   | 43:31 | 1    | 0 | 0 | 6:16 | 6:01 | 162 | 166 | 0,99
8         | 6:28   | 49:59 | 1    | 1 | 0 | 6:28 | 5:20 | 158 | 166 | 0,98
9         | 6:23   | 56:22 | 1    | 0 | 0 | 6:23 | 6:09 | 160 | 164 | 0,98
10       | 3:05   | 59:27 | 0,51 | 0 | 1 | 6:05 | 6:00 | 162 | 166 | 1,01
Spolu | 59:31  | 59:31 | 9,51 | 5 | 7 | 6:16 | 5:08 | 162 | 230 | 0,99

Phase 2: After party
90 Push-ups
št 28.07.2016 Trening: "Torre Pedrera Run #3"

Phase 1: Run on beach
Trasa: Torre Pedrera - Viserba - Torre Pedrera, Italia
Vzdialenosť: 9,04 km, Priemerné tempo: 6:06 min./km (9,84 km/h), Kalórie: 742 Cal
Čas: 55:12, Prevýšenie: 1 m, Priemerná teplota: 24,3 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 6:11     |   6:11 | 1      | 0 | 1 | 6:11 | 5:36 | 160 | 166 | 1,01
2         | 6:09     | 12:20 | 1      | 0 | 0 | 6:09 | 5:54 | 164 | 168 | 0,99
3         | 5:55     | 18:15 | 1      | 0 | 0 | 5:55 | 5:37 | 164 | 168 | 1,03
4         | 6:10     | 24:25 | 1      | 0 | 0 | 6:10 | 5:51 | 162 | 166 | 1
5         | 7:02     | 31:27 | 1      | 0 | 0 | 7:02 | 5:02 | 144 | 170 | 0,99
6         | 6:12     | 37:39 | 1      | 0 | 0 | 6:12 | 5:56 | 162 | 166 | 1
7         | 5:47     | 43:26 | 1      | 0 | 0 | 5:47 | 5:35 | 162 | 168 | 1,07
8         | 5:46     | 49:12 | 1      | 0 | 0 | 5:46 | 5:35 | 164 | 168 | 1,06
9         | 5:46     | 54:58 | 1      | 1 | 0 | 5:46 | 5:08 | 162 | 166 | 1,07
10       | 0:10,1 | 55:08 | 0,04 | 0 | 0 | 4:21 | 5:04 | 166 | 168 | 1,38
Spolu | 55:12   | 55:12 | 9,04 | 1 | 1 | 6:06 | 5:06 | 160 | 170 | 1,02

Phase 2: After party
60 Push-ups
pi 29.07.2016 Trening: "Torre Pedrera Run #4"

Phase 1: Run on beach
Trasa: Torre Pedrera - Bellaria Igea Marina - Torre Pedrera, Italia
Vzdialenosť: 9,51 km, Priemerné tempo: 6:00 min./km (10,00 km/h), Kalórie: 780 Cal
Čas: 57:08, Prevýšenie: 5 m, Priemerná teplota: 26,2 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 6:02    |  6:02  | 1      | 0 | 1 | 6:02 | 5:00 | 160 | 170 | 1,04
2         | 6:13    | 12:15 | 1      | 1 | 1 | 6:13 | 5:24 | 160 | 168 | 1,01
3         | 5:53    | 18:08 | 1      | 0 | 1 | 5:53 | 5:41 | 162 | 168 | 1,05
4         | 5:56    | 24:04 | 1      | 0 | 0 | 5:56 | 5:45 | 164 | 166 | 1,03
5         | 5:58    | 30:02 | 1      | 2 | 1 | 5:58 | 5:00 | 162 | 172 | 1,03
6         | 5:53    | 35:55 | 1      | 0 | 0 | 5:53 | 5:40 | 162 | 168 | 1,05
7         | 5:53    | 41:48 | 1      | 0 | 1 | 5:53 | 5:35 | 162 | 166 | 1,05
8         | 6:07    | 47:55 | 1      | 1 | 1 | 6:07 | 5:41 | 158 | 166 | 1,03
9         | 6:13    | 54:08 | 1      | 1 | 0 | 6:13 | 5:41 | 160 | 168 | 1,01
10       | 2:55,5 | 57:03 | 0,51 | 0 | 1 | 5:44 | 5:34 | 162 | 164 | 1,08
Spolu | 57:08  | 57:08 | 9,51 | 5 | 8 | 6:00 | 5:03 | 162 | 172 | 1,03

Phase 2: After party
60 Push-ups
so 30.07.2016 Trening: "Torre Pedrera Run #5"

Phase 1: Run on beach
Trasa: Torre Pedrera - Viserba - Torre Pedrera, Italia
Vzdialenosť: 6,31 km, Priemerné tempo: 5:58 min./km (10,06 km/h), Kalórie: 518 Cal
Čas: 37:38, Prevýšenie: 2 m, Priemerná teplota | 26,7 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 5:58    | 5:58  | 1     | 0 | 0 | 5:58 | 5:07 | 160 | 170 | 1,05
2         | 6:11    | 12:09 | 1     | 0 | 1 | 6:11 | 5:35 | 162 | 166 | 1
3         | 6:21    | 18:30 | 1     | 0 | 1 | 6:21 | 6:05 | 160 | 166 | 0,98
4         | 6:06    | 24:36 | 1     | 1 | 1 | 6:06 | 5:29 | 162 | 168 | 1,01
5         | 5:24    | 30:00 | 1     | 1 | 1 | 5:24 | 4:56 | 166 | 170 | 1,12
6         | 5:52    | 35:52 | 1     | 0 | 0 | 5:52 | 5:21 | 164 | 170 | 1,04
7         | 1:43,3 | 37:35 | 0,31 | 0 | 0 | 5:30 | 5:30 | 164 | 168 | 1,11
Spolu | 37:38   | 37:38 | 6,31 | 2 | 4 | 5:58 | 4:58 | 162 | 170 | 1,04

Phase 2: After party
60 Push-ups
ne 31.07.2016 Trening: "Torre Pedrera Run #6"

Phase 1: Run on beach
Trasa: Torre Pedrera - Viserba - Torre Pedrera, Italia
Vzdialenosť: 6,32 km, Priemerné tempo: 6:00 min./km (10,00 km/h), Kalórie: 518 Cal
Čas: 37:53, Prevýšenie: 2 m, Priemerná teplota: 27,5 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 6:18    |  6:18  | 1     | 0 | 6 | 6:18 | 5:32 | 160 | 166 | 0,99
2         | 6:24    | 12:42 | 1     | 0 | 1 | 6:24 | 6:07 | 160 | 164 | 0,98
3         | 6:12    | 18:54 | 1     | 1 | 0 | 6:12 | 5:55 | 162 | 166 | 1
4         | 6:03    | 24:57 | 1     | 0 | 0 | 6:03 | 5:39 | 160 | 166 | 1,03
5         | 5:57    | 30:54 | 1     | 0 | 1 | 5:57 | 5:37 | 162 | 168 | 1,04
6         | 5:22    | 36:16 | 1     | 0 | 0 | 5:22 | 5:09 | 166 | 172 | 1,12
7         | 1:34,2 | 37:50 | 0,32 | 1 | 0 | 4:53 | 4:51 | 168 | 170 | 1,22
Spolu | 37:53   | 37:53 | 6,32 | 2 | 8 | 6:00 | 4:52 | 162 | 172 | 1,03

Phase 2: After party
60 Push-ups