AUGUST 2016 TRENING
po 01.08.2016 Trening: "Torre Pedrera Run #7"

Phase 1: Run on beach
Trasa: Torre Pedrera - Viserba - Torre Pedrera, Italia
Vzdialenosť: 8,05 km, Priemerné tempo: 6:25 min./km (9,35 km/h), Kalórie: 668 Cal
Čas: 51:38:00, Prevýšenie: 15 m, Priemerná teplota: 23,9 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 6:35    | 6:35  | 1     | 0   | 1   | 6:35 | 5:47 | 158 | 166 | 0,96
2         | 6:33    | 13:08 | 1     | 0   | 1   | 6:33 | 6:11 | 160 | 164 | 0,95
3         | 6:26    | 19:34 | 1     | 0   | 1   | 6:26 | 6:07 | 162 | 166 | 0,96
4         | 6:37    | 26:11 | 1     | 2   | 2   | 6:37 | 6:03 | 162 | 168 | 0,93
5         | 6:44    | 32:55 | 1     | 4   | 9   | 6:44 | 6:00 | 162 | 170 | 0,92
6         | 6:22    | 39:17 | 1     | 3   | 2   | 6:22 | 5:49 | 162 | 168 | 0,97
7         | 6:13    | 45:30 | 1     | 0   | 0   | 6:13 | 5:54 | 164 | 168 | 0,98
8         | 5:50    | 51:20 | 1     | 4   | 6   | 5:50 | 5:33 | 162 | 168 | 1,06
9         | 0:15,1 | 51:35 | 0,05 | 0   | 0   | 5:28 | 5:29 | 162 | 162 | 1,13
Spolu | 51:38  | 51:38 | 8,05 | 15 | 24 | 6:25 | 5:30 | 162 | 170 | 0,96

Phase 2: After party
60 Push-ups
ut 02.08.2016 Trening: “Mulberry”

1500m Swimming [Plavanie] #35 (60x25m) @Prellenkirchen, Österreich
st 03.08.2016 Trening: FTIII W3D3 “Frequency”

Phase 1: Warmup
10 Rounds:
1: 10m Walking Lunges @KB16kg only left hand (10x)
2: 10 Chinese Push-ups
3: 10m Walking Lunges @KB16kg only right hand (10x)
4: 20s FLR
      Note: Walking lunges sú s KB iba v jednej ruke a potom v druhej
(Time: 24:10)

Phase 2: Strength
2 Rounds (Activation):
8 Bench press @60kg

5 Rounds:
3 Bench press 75%RM @90kg
Rest 90s
(Time: 8:48)

4 Rounds (3,3,2,2 reps.):
Deadlift - go heavy: 3x110kg, 3x110kg, 2x120kg, 2x120kg
Rest 2min
(Time: 7:17)

Phase 3: Interval work
8 Rounds:
10s: 10 Half Jump Squat @40kg
60s: Rest

Rest 5 min

8 Rounds:
10s: 10 Half Jump Squat @40kg
60s: Rest

Phase 4: After party
2 Rounds:
10 Pull-ups [zhyby]

Strecink
št 04.08.2016 Trening: FTIII W4D1 “12Rounder”

Phase 1: Warmup
1 Round:
200m Walk (Speed: 3km/h, Time: 4:00)

4 Rounds (EMOM 12 min):
1. min: Run easy (9.00 km/h)
2. min: Run normal++ (13.00 km/h)
3. min: Run normal++ (13.00 km/h)
      Note: Opakujeme W1D1 a W2D1 tempo si ostáva ako vo W2D1, ale každá druhá minúta je normal++.
(Distance: 2.36km Run, Average speed: 11.80 km/h, 208 Cal)

1 Round:
210m Walk (Speed: 3.15km/h, Time: 4:00)

Phase 2: Strength
1 Round:
2 Squat @80kg

12 Rounds:
2 Squat 80% RM
Rest 90s
      1st -  6th Round: 2 Back Squat @100kg
      6th - 12th Round: 2 Back Squat @105kg
(Time: 18:55)

Phase 3: Conditioning
AMRAP 12min:
1: 5 Pull up
2: 10 Push-up
3: 15 Air squat
      Note: Skús ísť čo najviac v rovnakom tempe od začatku až do konca.
(Total counts: 11 Rounds + 5 reps.)
pi 05.08.2016 Rest day - Primošten, Hrvatska
so 06.08.2016 Trening: "Primošten Run #1"

Phase 1: Jog/Run
Trasa: Primošten - Stara draga - Primošten, Hrvatska
Vzdialenosť: 6,59 km, Priemerné tempo: 8:12 min./km (7,32 km/h), Kalórie: 535 Cal
Čas: 54:05, Prevýšenie: 83 m, Priemerná teplota: 23,9 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 9:28    | 9:28  | 1      | 12 | 21 | 9:28    | 4:44 | 108 | 246 | 0,98
2         | 8:07    | 17:35 | 1      | 6   | 5  | 8:07    | 4:58 | 124 | 168 | 0,99
3         | 6:33    | 24:08 | 1      | 7   | 3  | 6:33    | 4:22 | 150 | 166 | 1,02
4         | 12:21  | 36:29 | 1      | 13 | 13 | 12:21 | 5:38 | 96  | 166 | 0,84
5         | 6:29    | 42:58 | 1      | 16 | 15 | 6:29    | 5:35 | 160 | 166 | 0,96
6         | 6:45    | 49:43 | 1      | 9   | 11 | 6:45    | 5:25 | 144 | 240 | 1,03
7         | 4:19,2 | 54:02 | 0,59 | 17 | 14 | 7:16    | 4:24 | 148 | 162 | 0,93
Spolu | 54:05  | 54:05 | 6,59 | 83 | 86 | 8:12    | 4:47 | 126 | 246 | 0,97

Phase 2:
1280m Swimming [Plavanie] #36 (8x160m) @Primošten, Hrvatska
ne 07.08.2016 Trening: "Primošten Run #2"

Phase 1: Jog/Run
Trasa: Primošten - Rt Kremik - Primošten, Hrvatska
Vzdialenosť: 8,62 km, Priemerné tempo: 7:37 min./km (7,88 km/h), Kalórie: 694 Cal
Čas: 1:05:35, Prevýšenie: 86 m, Priemerná teplota: 27,0 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 10:15     | 10:15   | 1      | 18 | 27 | 10:15 | 4:30 | 106 | 166 | 0,92
2         | 7:47       | 18:02   | 1      | 4   | 4   | 7:47  | 5:07 | 128 | 164 | 1
3         | 7:47       | 25:49   | 1      | 15 | 10 | 7:47  | 5:36 | 144 | 164 | 0,89
4         | 6:26       | 32:15   | 1      | 2   | 9   | 6:26  | 5:40 | 152 | 164 | 1,02
5         | 8:18       | 40:33   | 1      | 7   | 6   | 8:18  | 4:25 | 120 | 176 | 1
6         | 7:13       | 47:46   | 1      | 10 | 12 | 7:13  | 5:06 | 130 | 166 | 1,07
7         | 8:01       | 55:47   | 1      | 9   | 11 | 8:01  | 5:39 | 134 | 166 | 0,93
8         | 5:35       | 1:01:22 | 1      | 0   | 2   | 5:35  | 5:24 | 160 | 166 | 1,12
9         | 4:09,5   | 1:05:32 | 0,62 | 17 | 8   | 6:45  | 5:25 | 154 | 166 | 0,96
Spolu | 1:05:35 | 1:05:35 | 8,62 | 86 | 92 | 7:37  | 4:26 | 134 | 176 | 0,98

Phase 2:
1600m Swimming [Plavanie] #37 (10x160m) @Primošten, Hrvatska
po 08.08.2016 Trening: "Primošten Run #3"

Phase 1: Jog/Run
Trasa: Primošten - Rt Raduča - Primošten, Hrvatska
Vzdialenosť: 7,11 km, Priemerné tempo: 6:27 min./km (9,30 km/h), Kalórie: 564 Cal
Čas: 45:54, Prevýšenie: 67 m, Priemerná teplota: 25,8 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 7:34     | 7:34   | 1     | 19 | 27 | 7:34 | 3:43 | 142 | 168 | 0,93
2         | 6:17     | 13:51 | 1     | 7   | 4   | 6:17 | 5:27 | 156 | 168 | 1,02
3         | 6:24     | 20:15 | 1     | 4   | 7   | 6:24 | 3:50 | 158 | 170 | 0,99
4         | 6:16     | 26:31 | 1     | 9   | 8   | 6:16 | 4:56 | 160 | 170 | 1
5         | 6:18     | 32:49 | 1     | 7   | 5   | 6:18 | 5:14 | 160 | 180 | 0,99
6         | 5:53     | 38:42 | 1     | 0   | 2   | 5:53 | 5:25 | 162 | 168 | 1,05
7         | 6:26     | 45:08 | 1     | 16 | 8   | 6:26 | 5:33 | 156 | 164 | 1
8         | 0:43,1 | 45:51 | 0,11 | 2   | 1   | 6:25 | 5:25 | 154 | 158 | 1,01
Spolu | 45:54  | 45:54 | 7,11 | 67 | 65 | 6:27 | 3:43 | 156 | 180 | 0,99
ut 09.08.2016 Trening: FTIII W4D2 “Hold on”

Phase 1: Primer
5 Rounds:
1: 10 Air Squat
2: 10 Chest-2-deck Push-ups
3: 10 V-ups
(Time: 4:33)

Phase 2: Conditioning
5 Rounds - EMOM 20min:
1. min: Max reps Bench press @40kg
2. min: Max reps Strict press/Push press @40kg
3. min: FLR
4. min: Rest
      Note: Máš vždy celú minútu na urobenie max.počtu opakovaní/výdrže.
      Round #1: Bench Press @40kg: 30 | Strict Press @40kg: 6 | FLR: 60s
      Round #2: Bench Press @40kg: 25 | Strict Press @40kg: 6 | FLR: 35s
      Round #3: Bench Press @40kg: 25 | Strict Press @40kg: 4 | FLR: 40s
      Round #4: Bench Press @40kg: 25 | Strict Press @40kg: 4 | FLR: 40s
      Round #5: Bench Press @40kg: 20 | Strict Press @40kg: 4 | FLR: 40s
(Total counts: Bench press: 125, Strict press: 24, FLR: 3:35)

Phase 3: Strength
4 Rounds:
Bench press: 7x70kg, 7x70kg, 7x70kg, 6x70kg

2 Rounds:
Strict press: 6x40kg, 12x30kg

Phase 4: Cooldown
10min Farmer’s walk @DB KB 2x20kg
(Distance: 608m)
st 10.08.2016 Trening: FTIII W4D3 “Phase4”

Phase 1: Warmup
AMRAP 10min:
1/1-2/1-2-3/1-2-3-4...
1: Burpee
2: Step-up
      Note: Pôjde o rebrík ale každé nové kolo začínaš od jedničky t.j.
      Round #1: 1B, 1S
      Round #2: 1B, 1S, 2B, 2S
      Round #3: 1B, 1S, 2B, 2S, 3B, 3S
      Round #4: 1B, 1S, 2B, 2S, 3B, 3S, 4B, 4S
      Round #5: 1B, 1S, 2B, 2S, 3B, 3S, 4B, 4S, 5B, 5S
      Round #6: 1B, 1S, 2B, 2S, 3B, 3S, 4B, 4S, 5B, 5S, 6B, 6S
      Round #7: 1B, 1S, 2B, 2S, 3B, 3S, 4B, 4S, 5B, 5S, 6B, 6S {break}
(Total: 77 Burpees & Step-Ups)

Phase 2: Strength
6 Rounds:
3 Bench press 80%RM @100kg
Rest 90s
      Round #1-2: 3 Bench press @100kg
      Round #3-6: 3 Bench press @90kg
(Time: 12:00)

Phase 3: Conditioning
10 Rounds:
10-9-8-7-6-5-4-3-2-1 Deadlift @60kg
1-2-3-4-5-6-7-8-9-10 T2B
(Time: 10:30)

Phase 4: Interval work
8 Rounds:
10s: 10 Half Jump Squat @40kg
30s: Rest

Rest 5 min

8 Rounds:
10s: 10 Half Jump Squat @40kg
30s: Rest
      Note: Pozor zmena v prestávke zo 60s na 30s.

Strecink
št 11.08.2016 Trening: FTIII W5D1 “Leggy”

Phase 1: Warmup
1 Round (3 min):
150m Walk (Speed: 3.00 km/h)

4 Rounds (EMOM 12 min):
1. min: Run easy (9.00 km/h)
2. min: Run normal++ (13.00 km/h)
3. min: Run normal+++ (13.50 km/h)
      Note: Pozor 3. minúta tempo +++, t.j. opäť pridať na rýchlosti
(Distance: 2.38km, Average speed: 11.90 km/h, 195 Cal)

1 Round (2 min):
130m Walk (Speed: 3.90 km/h)

Phase 2: Strength
2 Rounds:
2 Back Squat: 2x60kg, 2x90kg

5 Rounds (Every 3 min For 15 minutes):
2 Back Squat 85%RM @105kg

1 Round:
Max. reps. Back Squat: 12x90kg

Phase 3: Conditioning
5 Rounds:
1: 10 Deadlift @100kg
2: 10 T2B
(Time: 20:10)

Phase 4: After party
30 Burpees
(Time: 1:53)

Strecink
pi 12.08.2016 Trening: FTIII W5D2 “Victim”

Phase 1: Primer
1 Round (3 min):
150m Walk (Speed: 3.00 km/h)

1 Round (20 min):
Run (pomalé tempo - schopnosť sa plynulo rozprávať počas aktivity)
(Distance: 4.08km, Average speed: 12.24 km/h, 341 Cal)

1 Round (2 min):
120m Walk (Speed: 3.60 km/h)

Phase 2: Strength I.
1 Round (Activation):
5 Bench press @60kg

4 Rounds:
1: 5 Bench press 80%RM @90kg
2: 10 Parallel dips
3: 15 Strict press @KB 12kg
(Time: 17:11)

Rest 5 min

4 Rounds:
1: 5 Bent-over rows 80%RM @60kg
2: 10 Pull-ups
3: 15 Swing @KB 20kg
(Time: 13:15)

Phase 3: Strength II.
4 Rounds:
1: 10 Incline Dumbbell Bench Press 30' [Bp hh sl jr] @24kg
2: 5 Neutral Grip Pull-ups [neutralne zhyby]
so 13.08.2016 Trening: FTIII W5D3 “Smoke“

Phase 1: Primer
1 Round (2 min):
      100m Walk (Speed: 3.00 km/h)
4 Rounds (EMOM 12 min):
      1. min: Run (10.10 km/h)
      2. min: Run (12.00 km/h)
      3. min: Run (14.00 km/h)
      (Distance: 2.41km, Average speed: 12.05 km/h)
1 Round (2 min):
      150m Walk (Speed: 4.50 km/h, Total: 209 Cal)

Phase 2: Warmup
1 Round:
1: 40 Burpees
2: 30 Swing @KB 16kg
3: 20 Deadlift @KB 16kg
(Time: 5:15)

Phase 3: Strength
7 Rounds:
2 Deadlift 85%RM @120kg
Rest 90s
(Time: 11:55)

Phase 4: Conditioning
5 Rounds:
1: 20 Push ups
2: 20 Sit-ups
3: 20 Lunges
(Time: 9:48)

Phase 5: Interval work
10 Rounds:
10s: 10 Half Jump Squat @40kg
60s: Rest

Rest 90s

10 Rounds:
10s: 10 Half Jump Squat @40kg
60s: Rest
ne 14.08.2016 Trening: "Summeraxe"

2500m Swimming [Plavanie] #38 (100x25m) @Prellenkirchen, Österreich
po 15.08.2016 Trening: FTIII W6D1 “Jumpy”

Phase 1: Primer
AMRAP 10min:
1: 10 Deadlift @40kg
2: 10 Burpees over bar
      Note: Začať pomalé tempo a postupne pridávať.
(Count: 6 Rounds + 5 reps., 65 Deadlifts, 60 Burpees)

Phase 2: Strength
5 Rounds (Every 3 min For 15 minutes):
1: 4 Deadlift @100kg
2: 10 T2B
(Count: 20 Deadlifts, 50 T2Bs)

Phase 3: Conditioning
AMRAP 10min:
1: 10 Swing @KB 24kg
2: 10 Box Jump @75cm
(Count: 6 Rounds + 10 reps., 70 Swings, 60 Box Jumps)
ut 16.08.2016 Trening: FTIII W6D2 “Blizzard”

Phase 1: Primer
1 Round (4min):
      200m Walk (Speed: 3.00 km/h)
1 Round (18min Run):
      1: 10min.: Run (Tempo: 12.00 km/h)
      2:  5min.: Run (Tempo: 13.00 km/h)
      3:  3min.: Run (Tempo: 12.00/14.00 km/h)
      (Distance: 3.77km, Average speed: 12.57 km/h)
1 Round (2min):
      120m Walk (Speed: 3.60 km/h, Total Cal: 324 Cal, Total Distance: 4.09km)

Phase 2: Strength
2 Rounds (Activation):
Bench press: 2x60kg, 2x80kg

AMRAP 20min:
1: 2 Bench press 85%RM @100kg
2: 4 Pull up
3: 6 Burpee
4: 8 V-ups [sklapacky]
5: 10 Swing @KB20kg
(Total count: 8 Rounds)

2 Rounds (After party):
Bench press: 6x80kg, 20x60kg

Phase 3: Cooldown
10min Farmer’s walk @2x16kg (Distance: 750m)

Bonus:
74m Farmer’s walk @2x16kg

Strecink
st 17.08.2016 Trening: "Last Jump"

Phase 1: WOD "JENNIFER"
AMRAP 26 minutes:
1: 10 pull-ups
2: 15 kettlebell swings @24kg
3: 20 box jumps @75cm
(Counts: 4 Rounds + 29 reps*)
* stoped due the injury
št 18.08.2016 Rest day - Injury
pi 19.08.2016 Trening: "Margarita"

Phase 1: Strength I.
12 Rounds (sposob vykonania: 4x 1a,2,1b,2,1c,2):
1a: Incline Dumbbell Bench Press 30°: 10x22kg, 10x26kg, 8x30kg, 8x30kg
1b: Incline Dumbbell Bench Press 15°: 10x26kg, 10x30kg, 8x34kg, 8x34kg
1c: Incline Dumbbell Bench Press 0°: 10x30kg, 8x34kg, 6x38kg, 6x38kg
2: 5 Neutral Grip Pull Ups [neutralne zhyby]

Phase 2: Strength II.
4 Rounds:
1: 12 Triceps push-down [tricepsové sťahovanie Y kladky] @50kg
2: Middle Back Lift Seated Rows [Veslo sed] 10x50kg, 10x50kg, 12x41kg, 12x41kg

Phase 3: Abdominal After Party
6 Rounds (Tabata 12 rounds, Interval 20/10):
1: Crunches [Priame skracovacky]
2: Scissors [Vertical strihy]
so 20.08.2016 Trening: FTIII W6D3 “Morph”

Phase 1: Warmup
5 Rounds:
      1: 10 Jumping Jack
      2: 10 Air Squat
3 Rounds:
      1: 30 Jumping Jack
      2: 30 Swing @KB16kg
1 Round:
      1: 50 Jumping Jack
      2: 50 Step-in/step-out burpees
(Time: 14:14, Counts: 190 J.Jacks, 90 Swings, 50 A.Squats & Burpees)

Phase 2: Strength
2 Rounds (Activation):
Back Squat: 4x60kg, 2x90kg

4 Rounds:
1: 2 Back Squat 90%RM @100kg
2: 6 Lunges @2x24kg
3: 12 Jump Squat
Rest 90s
(Time: 10:08, Counts: 8 B.Squats, 24 Lunges, 48 J.Squats)

Phase 3: Interval work
3 Sets:
      6 Rounds:
      10s: 8 Half Jump Squat @40kg
      30s: Rest

      Rest 5 min between Sets
      in Rest: 10 Pull Ups
(Total: 144 Jump Squats, 30 Pull Ups)
ne 21.08.2016 Trening: FTIII W7D1 “Carpet”

Phase 1: Primer
AMRAP 10min:
1: 10m Run
2: 10m Walking Lunges (10x)
(Total: 21 Rounds = 210m Run & 210 Lunges)

Phase 2: Strength
2 Rounds (Activation):
Deadlift: 5x60kg, 4x90kg

10 Rounds (Every 4 min For 40min minutes):
1: 2 Deadlift 80%RM @110kg
2: 5 Step-up front rack @KB24kg @60cm [Výstupy na box s KB v držaní KB na hrudi]
3: 10 Swing @KB24kg
4: 15 Burpees
(Counts: 20 Deadlifts, 50 Step-ups, 100 Swings, 150 Burpees)

Strecink
po 22.08.2016 Trening: FTIII W7D2 “CRUNCH”

Phase 1: Primer
1 Round (2min):
      100m Walk (Speed: 3.00 km/h)
1 Round (20min):
      Run (Tempo: 12.00 km/h)
      (Distance: 4.03km, Average speed: 12.09 km/h)
1 Round (2min):
      100m Walk (Speed: 3.00 km/h)
(Total: 339 Cal, Distance: 4.23km)

Phase 2: Strength
7 Rounds:
1: Strict press 5,5,3,3,2,1,1
Chase by:
2: 5 Pull ups
Rest: 90s
      Round #1: Strict press 5x40kg, 5 Pull Ups
      Round #2: Strict press 5x45kg, 5 Pull Ups
      Round #3: Strict press 3x50kg, 5 Pull Ups
      Round #4: Strict press 3x55kg, 5 Pull Ups
      Round #5: Strict press 2x60kg, 5 Pull Ups
      Round #6: Strict press 1x65kg, 5 Pull Ups
      Round #7: Strict press 1x67.5kg, 5 Pull Ups
(Time: 17:10, 35 Pull ups)

Phase 3: Conditioning
4 Rounds:
1: 25 Burpees
2: 25 Swing @24kg
(Time: 15:00, 100 reps of each)

Strecink
ut 23.08.2016 Trening: FTIII W7D3 “PROMISE”

Phase 1: Primer
10 Rounds:
10-9-8-7-6-5-4-3-2-1 Swing @KB16kg
1-2-3-4-5-6-7-8-9-10 Burpee over KB
(Time: 7:50)

Phase 2: Strength
7 Rounds:
Back Squat 5,5,3,3,2,1,1
Rest 2 min
      Round #1: Back Squat 5x90kg
      Round #2: Back Squat 5x100kg
      Round #3: Back Squat 3x110kg
      Round #4: Back Squat 3x115kg
      Round #5: Back Squat 2x120kg
      Round #6: Back Squat 1x125kg
      Round #7: Back Squat 1x125kg
(Time: 19:00)

Phase 3: Interval work
2 Sets:
      8 Rounds:
      10s: 10 Half Jump Squat @40kg
      30s: Rest

      Rest 5 min between Sets
      in Rest: 10 Pull Ups
(Total: 160 Jump Squats, 20 Pull Ups)

Phase 4: Afterparty
3 Rounds:
Biceps curls [Bicepsový zdvih vc stoj]: 10x20kg, 6x30kg, 6x30kg
st 24.08.2016 Rest day
št 25.08.2016 Rest day
pi 26.08.2016 Trening: "Torre Pedrera Run #8"

Phase 1: Run on beach
Trasa: Torre Pedrera - Viserba - Rivabella - Torre Pedrera, Italia
Vzdialenosť: 10,21 km, Priemerné tempo: 5:57 min./km (10,08 km/h), Kalórie: 838 Cal
Čas: 1:00:44, Prevýš.: 3 m, Priemerná teplota: 24,4 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         |    5:52    |    5:52      |  1        | 0 | 1 | 5:52 | 5:13 | 160 | 166 | 1,07
2         |    5:42    |    11:34    |  1        | 0 | 1 | 5:42 | 5:15 | 162 | 166 | 1,08
3         |    5:53    |    17:27    |  1        | 0 | 0 | 5:53 | 5:39 | 162 | 166 | 1,05
4         |    6:15    |    23:42    |  1        | 0 | 0 | 6:15 | 5:25 | 162 | 168 | 0,99
5         |    6:00    |    29:42    |  1        | 0 | 0 | 6:00 | 5:41 | 162 | 166 | 1,03
6         |    5:57    |    35:39    |  1        | 0 | 1 | 5:57 | 5:17 | 158 | 166 | 1,06
7         |    6:03    |    41:42    |  1        | 1 | 0 | 6:03 | 5:40 | 162 | 166 | 1,02
8         |    6:01    |    47:43    |  1        | 0 | 1 | 6:01 | 5:48 | 160 | 164 | 1,04
9         |    5:58    |    53:41    |  1        | 0 | 1 | 5:58 | 5:49 | 160 | 164 | 1,05
10       |    5:47    |    59:28    |  1        | 2 | 2 | 5:47 | 5:29 | 160 | 164 | 1,08
11       |    1:12,3 | 1:00:40   |   0,21 | 0 | 0 | 5:46 | 5:29 | 160 | 162 | 1,09
Spolu | 1:00:44  | 1:00:44   | 10,21 | 3 | 7 | 5:57 | 5:16 | 160 | 168 | 1,05

Phase 2: After party
60 Push-ups
so 27.08.2016 Trening: "Torre Pedrera Run #9"

Phase 1: Run on beach
Trasa: Torre Pedrera - Bellaria Igea Marina - Torre Pedrera, Italia
Vzdialenosť: 10,25 km, Priemerné tempo: 6:16 min./km (9,57 km/h), Kalórie: 843 Cal
Čas: 1:04:19, Prevýš.: 9 m, Priemerná teplota: 24,5 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         |    6:30    |       6:30 |   1        | 1 | 2   | 6:30 | 5:20 | 154 | 166 | 1
2         |    6:15    |     12:45 |   1        | 1 | 1   | 6:15 | 5:41 | 160 | 166 | 1
3         |    6:12    |     18:57 |   1        | 0 | 0   | 6:12 | 5:55 | 162 | 166 | 1
4         |    6:06    |     25:03 |   1        | 0 | 0   | 6:06 | 5:57 | 160 | 164 | 1,02
5         |    6:33    |     31:36 |   1        | 2 | 2   | 6:33 | 5:06 | 156 | 170 | 0,98
6         |    6:31    |     38:07 |   1        | 0 | 0   | 6:31 | 6:16 | 160 | 164 | 0,96
7         |    6:12    |     44:19 |   1        | 0 | 0   | 6:12 | 6:03 | 158 | 162 | 1,02
8         |    6:02    |     50:21 |   1        | 0 | 1   | 6:02 | 5:48 | 158 | 164 | 1,05
9         |    6:12    |     56:33 |   1        | 2 | 2   | 6:12 | 5:52 | 158 | 162 | 1,02
10       |    6:20    | 1:02:53 |   1        | 2 | 1   | 6:20 | 5:32 | 156 | 164 | 1,01
11       |    1:22,1 | 1:04:15 |  0,25   | 0 | 0   | 5:23 | 5:08 | 158 | 160 | 1,17
Spolu | 1:04:19  | 1:04:19 | 10,25 | 9 | 10 | 6:16 | 5:07 | 158 | 170 | 1,01
ne 28.08.2016 Trening: "Torre Pedrera Run #10"

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: 515 Cal
Čas: 37:40, Prevýš.: 1 m, Priemerná teplota: 25,7 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 5:57     |   5:57 | 1      | 0 | 0 | 5:57 | 5:32 | 162 | 168 | 1,04
2         | 6:04     | 12:01 | 1      | 0 | 0 | 6:04 | 5:52 | 162 | 166 | 1,02
3         | 6:27     | 18:28 | 1      | 0 | 0 | 6:27 | 6:05 | 158 | 166 | 0,98
4         | 6:14     | 24:42 | 1      | 1 | 1 | 6:14 | 5:46 | 162 | 166 | 0,99
5         | 5:58     | 30:40 | 1      | 0 | 0 | 5:58 | 5:39 | 162 | 166 | 1,03
6         | 5:15     | 35:55 | 1      | 0 | 0 | 5:15 | 5:01 | 160 | 164 | 1,19
7         | 1:41,4 | 37:36 | 0,31 | 0 | 0 | 5:25 | 5:09 | 160 | 164 | 1,16
Spolu | 37:40  | 37:40 | 6,31 | 1 | 1 | 5:58 | 5:03 | 160 | 168 | 1,05

Phase 2: After party
60 Push-ups
po 29.08.2016 Trening: "Torre Pedrera Run #11"

Phase 1: Run on beach
Trasa: Torre Pedrera - Rimini - Torre Pedrera, Italia
Vzdialenosť: 18,54 km, Priemerné tempo: 6:26 min./km (9,33 km/h), Kalórie: 1.532 Cal
Čas: 1:59:15, Prevýš.: 12 m, Priemerná teplota: 25,1 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 6:14      |     6:14  | 1          | 0   | 1   | 6:14 | 5:21 | 158 | 164 | 1,02
2         | 6:16      |    12:30 | 1          | 0   | 0   | 6:16 | 6:02 | 160 | 162 | 1
3         | 6:18      |    18:48 | 1          | 0   | 0   | 6:18 | 6:05 | 160 | 162 | 0,99
4         | 6:38      |    25:26 | 1          | 1   | 1   | 6:38 | 6:05 | 160 | 228 | 0,94
5         | 6:16      |    31:42 | 1          | 0   | 0   | 6:16 | 6:02 | 160 | 164 | 1
6         | 6:51      |    38:33 | 1          | 0   | 0   | 6:51 | 6:13 | 158 | 162 | 0,92
7         | 6:42      |    45:15 | 1          | 5   | 4   | 6:42 | 5:51 | 160 | 164 | 0,93
8         | 6:15      |    51:30 | 1          | 0   | 2   | 6:15 | 5:36 | 162 | 166 | 0,99
9         | 6:17      |    57:47 | 1          | 0   | 0   | 6:17 | 5:47 | 160 | 164 | 0,99
10       | 6:30      | 1:04:17 | 1          | 0   | 0   | 6:30 | 6:08 | 160 | 168 | 0,96
11       | 6:23      | 1:10:40 | 1          | 1   | 1   | 6:23 | 5:58 | 160 | 164 | 0,98
12       | 6:24      | 1:17:04 | 1          | 3   | 1   | 6:24 | 5:59 | 158 | 166 | 0,99
13       | 6:57      | 1:24:01 | 1          | 0   | 5   | 6:57 | 6:23 | 156 | 162 | 0,92
14       | 6:26      | 1:30:27 | 1          | 0   | 0   | 6:26 | 6:06 | 158 | 162 | 0,98
15       | 6:15      | 1:36:42 | 1          | 0   | 0   | 6:15 | 6:01 | 160 | 162 | 1
16       | 6:28      | 1:43:10 | 1          | 0   | 0   | 6:28 | 5:57 | 158 | 162 | 0,98
17       | 6:21      | 1:49:31 | 1          | 1   | 2   | 6:21 | 6:06 | 158 | 162 | 1
18       | 6:13      | 1:55:44 | 1          | 0   | 0   | 6:13 | 6:00 | 158 | 162 | 1,02
19       | 3:20,4  | 1:59:04 | 0,54     | 0   | 0   | 6:12 | 6:02 | 158 | 162 | 1,02
Spolu | 1:59:15 | 1:59:15 | 18,54 | 12 | 17 | 6:26 | 5:39 | 158 | 228 | 0,98

Phase 2: After party
400m Swimming [Plavanie] #39 (10x40m) @Torre Pedrera, Italia
ut 30.08.2016 Trening: "Torre Pedrera Run #12"

Phase 1: Run on beach
Trasa: Torre Pedrera - Viserba - Torre Pedrera, Italia
Vzdialenosť: 6,31 km, Priemerné tempo: 5:48 min./km (10,34 km/h), Kalórie: 514 Cal
Čas: 36:35, Prevýš.: 2 m, Priemerná teplota: 23,4 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 6:09     |   6:09 | 1       | 0 | 1 | 6:09 | 5:25 | 160 | 168 | 1,02
2         | 6:15     | 12:24 | 1       | 0 | 1 | 6:15 | 5:41 | 160 | 164 | 1
3         | 5:10     | 17:34 | 1       | 0 | 0 | 5:10 | 4:47 | 166 | 172 | 1,17
4         | 5:57     | 23:31 | 1       | 1 | 3 | 5:57 | 5:04 | 160 | 168 | 1,05
5         | 5:45     | 29:16 | 1       | 0 | 0 | 5:45 | 5:37 | 162 | 166 | 1,07
6         | 5:42     | 34:58 | 1       | 0 | 1 | 5:42 | 5:20 | 162 | 166 | 1,08
7         | 1:34,7  | 36:33 | 0,31 | 1 | 0 | 5:10 | 5:09 | 162 | 166 | 1,2
Spolu | 36:35   | 36:35 | 6,31 | 2 | 6 | 5:48 | 4:47 | 162 | 172 | 1,06
st 31.08.2016 Trening: "Torre Pedrera Run #13"

Phase 1: Run on beach
Trasa: Torre Pedrera - Bellaria Igea Marina - Torre Pedrera, Italia
Vzdialenosť: 9,51 km, Priemerné tempo: 6:37 min./km (9,07 km/h), Kalórie: 791 Cal
Čas: 1:02:49, Prevýš.: 12 m, Priemerná teplota: 23,7 °C

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1         | 6:55        |      6:55 | 1      | 0    | 2    | 6:55 | 5:34 | 154 | 166 | 0,94
2         | 6:56        |    13:51 | 1      | 3    | 3    | 6:56 | 6:08 | 156 | 164 | 0,92
3         | 6:37        |    20:28 | 1      | 0    | 0    | 6:37 | 5:59 | 160 | 164 | 0,94
4         | 6:44        |    27:12 | 1      | 1    | 1    | 6:44 | 6:19 | 158 | 164 | 0,94
5         | 6:42        |    33:54 | 1      | 3    | 2    | 6:42 | 5:30 | 162 | 180 | 0,92
6         | 6:22        |    40:16 | 1      | 0    | 1    | 6:22 | 5:59 | 162 | 166 | 0,97
7         | 6:23        |    46:39 | 1      | 0    | 1    | 6:23 | 6:06 | 164 | 170 | 0,96
8         | 6:32        |    53:11 | 1      | 1    | 0    | 6:32 | 5:41 | 160 | 168 | 0,96
9         | 6:35        |    59:46 | 1      | 0    | 1    | 6:35 | 5:21 | 160 | 166 | 0,95
10       | 2:59,7    | 1:02:46 | 0,51 | 2    | 1    | 5:55 | 5:38 | 160 | 166 | 1,05
Spolu | 1:02:49  | 1:02:49 | 9,51 | 12 | 12 | 6:37 | 5:25 | 160 | 180 | 0,95