{"id":278,"date":"2015-10-01T21:22:59","date_gmt":"2015-10-01T19:22:59","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=278"},"modified":"2015-10-01T21:22:59","modified_gmt":"2015-10-01T19:22:59","slug":"trening-tydzien-39","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=278","title":{"rendered":"TRENING (TYDZIE\u0143 39)"},"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>Tydzie\u0144 39 by\u0142 do\u015b\u0107 udany je\u015bli chodzi o dokonania biegowe. Odby\u0142em 3 treningi a zwie\u0144czeniem ca\u0142o\u015bci by\u0142 P\u00f3\u0142maraton Sowiog\u00f3rski, kt\u00f3ry opisz\u0119 w osobnej relacji.<\/p>\n<p>No to startujemy \ud83d\ude42<\/p>\n<p><strong>Data: 23\/09\/2015<br \/>\n<\/strong><strong>Dystans: 8,83 km<br \/>\n<\/strong><strong>Czas: 00:51:37<br \/>\n<\/strong><strong>\u015arednie tempo: 5:51 min\/km<br \/>\n<\/strong><strong>\u015arednie t\u0119tno: &#8211;<br \/>\n<\/strong><strong>Sprz\u0119t: SpoQ SQ100. Buty &#8211;\u00a0Nike LunarSwift +4<\/strong><\/p>\n<p>Bieg po Ole\u015bnicy. Dwa okr\u0105\u017cenia z czego jedno d\u0142u\u017csze a drugie kr\u00f3tsze. Trening spokojny, rozruchowy.<\/p>\n<p><strong>Data: 24\/09\/2015<br \/>\n<\/strong><strong>Dystans: 11,16 km<br \/>\n<\/strong><strong>Czas: 01:05:53<br \/>\n<\/strong><strong>\u015arednie tempo: 5:54 min\/km<br \/>\n<\/strong><strong>\u015arednie t\u0119tno: &#8211;<br \/>\n<\/strong><strong>Sprz\u0119t: SpoQ SQ100. Buty &#8211;\u00a0Nike LunarSwift +4<\/strong><\/p>\n<p>W ko\u0144cu zmotywowa\u0142em si\u0119 na dwa du\u017ce okr\u0105\u017cenia. Bieg\u0142o mi si\u0119 ca\u0142kiem dobrze i my\u015bl\u0119, \u017ce w najbli\u017cszych tygodniach trzeba b\u0119dzie tak\u0105 obj\u0119to\u015b\u0107 treningow\u0105 zastosowa\u0107 jako trening podstawowy.<\/p>\n<p><strong>Data: 26\/09\/2015<br \/>\n<\/strong><strong>Dystans: 4,61 km<br \/>\n<\/strong><strong>Czas: 00:26:11<br \/>\n<\/strong><strong>\u015arednie tempo: 5:41 min\/km<br \/>\n<\/strong><strong>\u015arednie t\u0119tno: &#8211;<br \/>\n<\/strong><strong>Sprz\u0119t: SpoQ SQ100. Buty &#8211;\u00a0Crivit (2015)<\/strong><\/p>\n<p>Sowiog\u00f3rskie klimaty. Poniewa\u017c w niedziel\u0119 p\u00f3\u0142maraton to dystans kr\u00f3tki, tylko na rozruch. Mimo, \u017ce wcze\u015bnie (oko\u0142o 07:00) i ch\u0142odno to bieg\u0142o si\u0119 dobrze.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tydzie\u0144 39 by\u0142 do\u015b\u0107 udany je\u015bli chodzi o dokonania biegowe. Odby\u0142em 3 treningi a zwie\u0144czeniem ca\u0142o\u015bci by\u0142 P\u00f3\u0142maraton Sowiog\u00f3rski, kt\u00f3ry opisz\u0119 w osobnej relacji. No to startujemy \ud83d\ude42 Data: 23\/09\/2015 Dystans: 8,83 km Czas: 00:51:37 \u015arednie tempo: 5:51 min\/km \u015arednie t\u0119tno: &#8211; Sprz\u0119t: SpoQ SQ100. Buty &#8211;\u00a0Nike LunarSwift +4 Bieg po Ole\u015bnicy. Dwa okr\u0105\u017cenia z &hellip; <a href=\"https:\/\/rmc-biega.pl\/?p=278\" class=\"more-link\">Czytaj dalej <span class=\"screen-reader-text\">TRENING (TYDZIE\u0143 39)<\/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-278","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\/278","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=278"}],"version-history":[{"count":1,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/278\/revisions"}],"predecessor-version":[{"id":279,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/278\/revisions\/279"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}