{"id":255,"date":"2015-09-07T23:10:44","date_gmt":"2015-09-07T21:10:44","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=255"},"modified":"2015-09-07T23:10:44","modified_gmt":"2015-09-07T21:10:44","slug":"trening-tydzien-36","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=255","title":{"rendered":"TRENING (TYDZIE\u0143 36)"},"content":{"rendered":"

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

 <\/p>\n

Tydzie\u0144 36 mog\u0119 uzna\u0107 za udany. Bieg\u00f3w troch\u0119 by\u0142o, forma \u00a0wzros\u0142a \ud83d\ude42<\/p>\n

Data: 01\/09\/2015
\n<\/strong>Dystans: 11,11 km
\n<\/strong>Czas: 01:07:57
\n<\/strong>\u015arednie tempo: 6:07 min\/km
\n<\/strong>\u015arednie t\u0119tno: –
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike LunarSwift +4<\/strong><\/p>\n

Trening w Ole\u015bnicy. W ko\u0144cu uda\u0142o mi si\u0119 zrobi\u0107 dwa najwi\u0119ksze \u00a0k\u00f3\u0142ka. Spokojne tempo biegu wraz z nawadnianiem si\u0119 (co oko\u0142o 1 km) spowodowa\u0142y, \u017ce na ko\u0144cu trasy ci\u0105gle by\u0142em w formie.<\/p>\n

Data: 03\/09\/2015
\n<\/strong>Dystans: 08,83 km
\n<\/strong>Czas: 00:49:57
\n<\/strong>\u015arednie tempo: 5:39 min\/km
\n<\/strong>\u015arednie t\u0119tno: –
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike LunarSwift +4<\/strong><\/p>\n

Tym razem ruszy\u0142em poza miasto. Wprawdzie po asfalcie ale trasa do rodzic\u00f3w. R\u00f3wnie\u017c ten bieg mog\u0119 uzna\u0107 za udany.<\/p>\n

Data: 05\/09\/2015
\n<\/strong>Dystans: 04,69 km
\n<\/strong>Czas: 00:27:55
\n<\/strong>\u015arednie tempo: 5:57 min\/km
\n<\/strong>\u015arednie t\u0119tno: –
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Crivit (2015)<\/strong><\/p>\n

Weekend to i trasa Sowiog\u00f3rska. Na rozruch zwyczajowe 4,5 km \ud83d\ude42<\/p>\n

Data: 06\/09\/2015
\n<\/strong>Dystans: 18,25 km
\n<\/strong>Czas: 01:53:00
\n<\/strong>\u015arednie tempo: 6:11 min\/km
\n<\/strong>\u015arednie t\u0119tno: –
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Crivit (2015)<\/strong><\/p>\n

D\u0142ugie wybieganie. W planie by\u0142o w ko\u0144cu przetupta\u0107 troch\u0119 wi\u0119cej kilometr\u00f3w ale nie ukrywam, \u017ce my\u015bla\u0142em o troch\u0119 innej trasie ni\u017c ta, kt\u00f3ra pokona\u0142em (z siostrze\u0144cem \u017cony). Zmiana plan\u00f3w wysz\u0142a do\u015b\u0107 spontanicznie. Jako, \u017ce by\u0142o ch\u0142odnawo i do\u015b\u0107 mocno wia\u0142o uznali\u015bmy, \u017ce w lesie b\u0119dzie przyjemniej. No i „zboczyli\u015bmy” na le\u015bne \u015bcie\u017cki.<\/p>\n

Nie\u017ale posz\u0142o – solidny trening \ud83d\ude42 Wi\u0119kszo\u015b\u0107 trasy pod g\u00f3r\u0119 (max. r\u00f3\u017cnica wysoko\u015bci 745 m) co nie\u017ale da\u0142o nogom popali\u0107. \u00a0Dodatkowo padaj\u0105cy od 9 km deszcz nie zach\u0119ca\u0142 do wysi\u0142ku.
\nW tak niesprzyjaj\u0105cych warunkach trzyma\u0142em si\u0119 jednak dzielnie. Dopiero 2 ostatnie g\u00f3reczki spowodowa\u0142y, \u017ce podchodzi\u0142em.<\/p>\n

Og\u00f3lnie jestem zadowolony z tego treningu. W przysz\u0142ym tygodniu planuj\u0119 pokona\u0107 \u00a0tras\u0119 p\u00f3\u0142maratonu Sowiog\u00f3rskiego, kt\u00f3ry to ju\u017c 27\/09. My\u015bl\u0119, \u017ce wtedy same zawody p\u00f3jd\u0105 du\u017co \u0142atwiej \ud83d\ude42<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

  Tydzie\u0144 36 mog\u0119 uzna\u0107 za udany. Bieg\u00f3w troch\u0119 by\u0142o, forma \u00a0wzros\u0142a \ud83d\ude42 Data: 01\/09\/2015 Dystans: 11,11 km Czas: 01:07:57 \u015arednie tempo: 6:07 min\/km \u015arednie t\u0119tno: – Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike LunarSwift +4 Trening w Ole\u015bnicy. W ko\u0144cu uda\u0142o mi si\u0119 zrobi\u0107 dwa najwi\u0119ksze \u00a0k\u00f3\u0142ka. Spokojne tempo biegu wraz z nawadnianiem si\u0119 (co oko\u0142o … Czytaj dalej TRENING (TYDZIE\u0143 36)<\/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":[15,29,32,28],"class_list":["post-255","post","type-post","status-publish","format-standard","hentry","category-trening","tag-bieg","tag-bieganie","tag-gory","tag-trening"],"_links":{"self":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/255","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=255"}],"version-history":[{"count":1,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/255\/revisions"}],"predecessor-version":[{"id":256,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/255\/revisions\/256"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}