{"id":164,"date":"2015-06-30T23:21:06","date_gmt":"2015-06-30T21:21:06","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=164"},"modified":"2015-06-30T23:21:06","modified_gmt":"2015-06-30T21:21:06","slug":"back-to-life","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=164","title":{"rendered":"Back to life :)"},"content":{"rendered":"

D\u0142ugo nie pisa\u0142em bo poch\u0142on\u0119\u0142y mnie r\u00f3\u017cne wa\u017cne prace ale nie znaczy to, \u017ce sportowo martwy sezon \ud83d\ude42 O nie, powoli wracam do bieg\u00f3w i treningi odbywaj\u0105 si\u0119 systematycznie.
\nNo to podsumowuj\u0105c:<\/p>\n

\"trening\"<\/a><\/p>\n

 <\/p>\n


\nData: 20\/06\/2015
\n<\/strong>Dystans: 4,64 km
\n<\/strong>Czas: 00:30:10
\n<\/strong>\u015arednie tempo: 6:30 min\/km
\n<\/strong>\u015arednie t\u0119tno: –
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike Lunaswift +4<\/strong><\/p>\n

Bieg w g\u00f3rskim klimacie (2 km pod g\u00f3rk\u0119, 2 w d\u00f3\u0142) na swojej sta\u0142ej , sobotniej trasie (G\u00f3ry Sowie). Ci\u0119\u017ckawo troch\u0119 ale by\u0142o ok. Nogi wytrzyma\u0142y.<\/p>\n

Data: 21\/06\/2015
\n<\/strong>Dystans: 10,47 km
\n<\/strong>Czas: 01:18:59
\n<\/strong>\u015arednie tempo: 7:32 min\/km
\n<\/strong>\u015arednie t\u0119tno: –
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike Lunaswift +4<\/strong><\/p>\n

Tym razem dla towarzystwa i podniesienia morale mojej \u017cony. Wyci\u0105gn\u0105\u0142em j\u0105 na tras\u0119 10 km by w ko\u0144cu spr\u00f3bowa\u0142o d\u0142u\u017cszego dystansu. Biegli\u015bmy wolniutko, ze 2 przerwy na spacer by\u0142y. Pokona\u0142a jednak ten dystans i by\u0142a z siebie ca\u0142kiem zadowolona \ud83d\ude42<\/p>\n

Data: 23\/06\/2015
\n<\/strong>Dystans: 5,64 km
\n<\/strong>Czas: 00:33:41
\n<\/strong>\u015arednie tempo: 5:58 min\/km
\n<\/strong>\u015arednie t\u0119tno: –
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike Lunaswift +4<\/strong><\/p>\n

Ole\u015bnickie trasy. Nie szalej\u0119 jeszcze z dystansami, ca\u0142y czas oszcz\u0119dzam nog\u0119 (biegam ci\u0105gle w opasce elastycznej na stawie skokowym).<\/p>\n

Data: 25\/06\/2015
\n<\/strong>Dystans: 5,57 km
\n<\/strong>Czas: 00:31:54
\n<\/strong>\u015arednie tempo: 5:43 min\/km
\n<\/strong>\u015arednie t\u0119tno: –
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike Lunaswift +4<\/strong><\/p>\n

Praktycznie to samo co we wtorek. Zwyczajowe k\u00f3\u0142eczka po Ole\u015bnicy.<\/p>\n","protected":false},"excerpt":{"rendered":"

D\u0142ugo nie pisa\u0142em bo poch\u0142on\u0119\u0142y mnie r\u00f3\u017cne wa\u017cne prace ale nie znaczy to, \u017ce sportowo martwy sezon \ud83d\ude42 O nie, powoli wracam do bieg\u00f3w i treningi odbywaj\u0105 si\u0119 systematycznie. No to podsumowuj\u0105c:   Data: 20\/06\/2015 Dystans: 4,64 km Czas: 00:30:10 \u015arednie tempo: 6:30 min\/km \u015arednie t\u0119tno: – Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike Lunaswift +4 Bieg … Czytaj dalej Back to life \ud83d\ude42<\/span> →<\/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-164","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\/164","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=164"}],"version-history":[{"count":3,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/164\/revisions"}],"predecessor-version":[{"id":167,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/164\/revisions\/167"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=164"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=164"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}