{"id":1231,"date":"2018-05-24T00:01:41","date_gmt":"2018-05-23T22:01:41","guid":{"rendered":"http:\/\/rmc-biega.pl\/?p=1231"},"modified":"2018-05-24T00:01:41","modified_gmt":"2018-05-23T22:01:41","slug":"trening-tydzien-20-2018","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=1231","title":{"rendered":"TRENING (TYDZIE\u0143 20\/2018)"},"content":{"rendered":"<p><a href=\"http:\/\/rmc-biega.pl\/wp-content\/uploads\/2015\/04\/trening.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-31\" src=\"http:\/\/rmc-biega.pl\/wp-content\/uploads\/2015\/04\/trening.jpg\" alt=\"Trening Biegowy\" width=\"400\" height=\"170\" srcset=\"https:\/\/rmc-biega.pl\/wp-content\/uploads\/2015\/04\/trening.jpg 400w, https:\/\/rmc-biega.pl\/wp-content\/uploads\/2015\/04\/trening-300x128.jpg 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<p style=\"text-align: justify;\">Nowo\u015bci \ud83d\ude42<br \/>\nS\u0142abo ostatnio u mnie z regularno\u015bci\u0105 wpisow\u0105, ci\u0119\u017cko mi przez to po tygodniu, dw\u00f3ch odtworzy\u0107 szczeg\u00f3\u0142y trening\u00f3w (jakie buty, zegarek itp.). W sumie s\u0105 to te\u017c detale, kt\u00f3re niewiele wnosz\u0105 do ca\u0142o\u015bci sytuacji. Postanowi\u0142em wi\u0119c odchudzi\u0107 troch\u0119 istniej\u0105c\u0105 form\u0119 posta. Cyferki &#8222;ku pami\u0119ci&#8221; oczywi\u015bcie zamieszcz\u0119 ale postaram si\u0119 wi\u0119cej pisa\u0107 o ciekawostkach (o ile b\u0119d\u0105), odczuciach, formie itp. a nie tym ile k\u00f3\u0142ek po Ole\u015bnicy nakr\u0119ci\u0142em. Czy to wyjdzie zobaczymy.<\/p>\n<p style=\"text-align: justify;\">Zako\u0144czony ju\u017c tydzie\u0144 20 przyni\u00f3s\u0142 mi \u0142\u0105cznie 4 biegi (w tym jedne zawody) + 1 wyj\u015bcie na rower. Kilometr\u00f3w biegowych pokona\u0142em 29,65, a rowerowych 4,89. Og\u00f3lnie &#8211; s\u0142abo i postanowi\u0142em, \u017ce tydzie\u0144 21 musi ju\u017c by\u0107 obfitszy. Na ten moment staram si\u0119, co b\u0119dzie po niedzieli &#8211; we will see \ud83d\ude42<br \/>\n<em>Pewnym rozgrzeszeniem jest tylko fakt, \u017ce dwa biegi by\u0142y o nieludzkiej porze &#8211; 06:00. Po pracy \u0142ata\u0142em samoch\u00f3d + lubi\u0119 posiedzie\u0107 w nocy przy PC wi\u0119c mo\u017cecie wierzy\u0107, i\u017c by\u0142o to ci\u0119\u017ckie dla mnie doznanie \ud83d\ude42<\/em><\/p>\n<p style=\"text-align: justify;\">BIEG 15\/05\/2018 &#8211; dystans: 5,67 km, czas: 32:37, tempo \u015brednie: 5:35 min\/km (Ole\u015bnica)<\/p>\n<p style=\"text-align: justify;\">BIEG 16\/05\/2018 &#8211; dystans: 6,87 km, czas: 35:04, tempo \u015brednie: 5:06 min\/km (Ole\u015bnica)<\/p>\n<p style=\"text-align: justify;\">BIEG 19\/05\/2018 &#8211; dystans: 4,86 km, czas: 22:45, tempo \u015brednie: 4:41 min\/km (Wroc\u0142aw &#8211; zawody)<\/p>\n<p style=\"text-align: justify;\">ROWER 19\/05\/2018 &#8211; dystans: 4,89 km, czas: 53:42, tempo \u015brednie: 10:59 min\/km (Ludwikowice)<\/p>\n<p style=\"text-align: justify;\">BIEG 20\/05\/2018 &#8211; dystans: 12,25 km, czas: 1:09:32, tempo \u015brednie: 5:41 min\/km (Ludwikowice K\u0142-Sokolec)<\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>Nowo\u015bci \ud83d\ude42 S\u0142abo ostatnio u mnie z regularno\u015bci\u0105 wpisow\u0105, ci\u0119\u017cko mi przez to po tygodniu, dw\u00f3ch odtworzy\u0107 szczeg\u00f3\u0142y trening\u00f3w (jakie buty, zegarek itp.). W sumie s\u0105 to te\u017c detale, kt\u00f3re niewiele wnosz\u0105 do ca\u0142o\u015bci sytuacji. Postanowi\u0142em wi\u0119c odchudzi\u0107 troch\u0119 istniej\u0105c\u0105 form\u0119 posta. Cyferki &#8222;ku pami\u0119ci&#8221; oczywi\u015bcie zamieszcz\u0119 ale postaram si\u0119 wi\u0119cej pisa\u0107 o ciekawostkach (o &hellip; <a href=\"https:\/\/rmc-biega.pl\/?p=1231\" class=\"more-link\">Czytaj dalej <span class=\"screen-reader-text\">TRENING (TYDZIE\u0143 20\/2018)<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2],"tags":[15,29,28],"class_list":["post-1231","post","type-post","status-publish","format-standard","hentry","category-trening","tag-bieg","tag-bieganie","tag-trening"],"_links":{"self":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/1231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1231"}],"version-history":[{"count":2,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/1231\/revisions"}],"predecessor-version":[{"id":1233,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/1231\/revisions\/1233"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}