{"id":1257,"date":"2018-06-20T22:24:09","date_gmt":"2018-06-20T20:24:09","guid":{"rendered":"http:\/\/rmc-biega.pl\/?p=1257"},"modified":"2018-06-20T22:25:01","modified_gmt":"2018-06-20T20:25:01","slug":"trening-tydzien-24-2018","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=1257","title":{"rendered":"TRENING (TYDZIE\u0143 24\/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;\">Po s\u0142abiutkim tygodniu 23, niesiony wyrzutami sumienia (a mo\u017ce strachem, \u017ce nie b\u0142ysn\u0119 na zawodach :)) nakr\u0119ci\u0142em 48,44 km biegowych i 36,74 na rowerze.<\/p>\n<p style=\"text-align: justify;\">Spektakularnych trening\u00f3w nie by\u0142o (zn\u00f3w 4 biegi) ale pilnowa\u0142em si\u0119 by liczby oscylowa\u0142y w okolicach 10 km. Wi\u0119cej mo\u017ce by\u0107, aby nie mniej \ud83d\ude42<br \/>\nNa + do ch\u0119ci troch\u0119 pomog\u0142a mi zmiana trasy w tygodniu. Zamiast kr\u0119ci\u0107 swoje k\u00f3\u0142eczka pobiega\u0142em po mie\u015bcie i okolicy. Jakie\u015b to urozmaicenie, bo i nowe widoki i inny uk\u0142ad terenu by\u0142y.<br \/>\nWeekend za to ze \u015bwietn\u0105 form\u0105. Dwie solidne, g\u00f3rskie trasy przebieg\u0142em, a dodatkowo sporo kilometr\u00f3w rowerem. O dziwo tragedii p\u00f3\u017aniej nie by\u0142o &#8211; nawet wielkiego spadku mocy \u017cyciowych nie mia\u0142em.<\/p>\n<p style=\"text-align: justify;\">W szczeg\u00f3\u0142ach by\u0142o tak:<\/p>\n<p style=\"text-align: justify;\"><strong>TYDZIE\u0143 24<\/strong><br \/>\n<strong>BIEG<\/strong>\u00a012\/06\/2018 &#8211; dystans: 11,24 km, czas: 1:04:00, tempo \u015brednie: 5:42 min\/km (Ole\u015bnica)<br \/>\n<strong>BIEG<\/strong>\u00a014\/06\/2018 &#8211; dystans: 9,10 km, czas: 53:36, tempo \u015brednie: 5:54 min\/km (Ole\u015bnica)<br \/>\n<strong>BIEG<\/strong>\u00a016\/06\/2018 &#8211; dystans: 13,01 km, czas: 1:18:40, tempo \u015brednie: 6:03 min\/km (Ludwikowice-Sokolec)<br \/>\n<strong>ROWER<\/strong>\u00a017\/06\/2018 &#8211; dystans: 5,03 km, czas: 45:39, tempo \u015brednie: 9:05 min\/km (Ludwikowice &#8211; wycieczka z synem)<br \/>\n<strong>ROWER<\/strong>\u00a017\/06\/2018 &#8211; dystans: 31,72 km, czas: 2:11:26, tempo \u015brednie: 4:09 min\/km (Ludwikowice &#8211; granica z Czechami, wycieczka z \u017bon\u0105)<br \/>\n<strong>BIEG<\/strong>\u00a017\/06\/2018 &#8211; dystans: 15,09 km, czas: 1:32:12, tempo \u015brednie: 6:07 min\/km (Ludwikowice-Jug\u00f3w-Zdrojowisko)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Po s\u0142abiutkim tygodniu 23, niesiony wyrzutami sumienia (a mo\u017ce strachem, \u017ce nie b\u0142ysn\u0119 na zawodach :)) nakr\u0119ci\u0142em 48,44 km biegowych i 36,74 na rowerze. Spektakularnych trening\u00f3w nie by\u0142o (zn\u00f3w 4 biegi) ale pilnowa\u0142em si\u0119 by liczby oscylowa\u0142y w okolicach 10 km. Wi\u0119cej mo\u017ce by\u0107, aby nie mniej \ud83d\ude42 Na + do ch\u0119ci troch\u0119 pomog\u0142a mi &hellip; <a href=\"https:\/\/rmc-biega.pl\/?p=1257\" class=\"more-link\">Czytaj dalej <span class=\"screen-reader-text\">TRENING (TYDZIE\u0143 24\/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-1257","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\/1257","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=1257"}],"version-history":[{"count":2,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/1257\/revisions"}],"predecessor-version":[{"id":1259,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/1257\/revisions\/1259"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1257"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1257"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1257"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}