{"id":384,"date":"2015-11-30T22:22:10","date_gmt":"2015-11-30T21:22:10","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=384"},"modified":"2015-11-30T22:22:10","modified_gmt":"2015-11-30T21:22:10","slug":"trening-tydzien-48","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=384","title":{"rendered":"TRENING (TYDZIE\u0143 48)"},"content":{"rendered":"

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

Ostatni tydzie\u0144 listopada. Udany bo zrealizowa\u0142em 4 treningi. Jak patrzy\u0142em na poprzednie tygodnie by\u0142o ich z regu\u0142y po 3, chocia\u017c kilometrowo wychodzi\u0142o to podobnie.
\nNo to po kolei \ud83d\ude42<\/p>\n

Data: 24\/11\/2015
\n<\/strong>Dystans: 11,13 km
\n<\/strong>Czas: 01:07:02
\n<\/strong>\u015arednie tempo: 6:01<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 145
\nMaksymalne t\u0119tno: 158
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

Po weekendowe rozbieganie. Spokojne tempo, sta\u0142a ju\u017c ostatnio trasa.<\/p>\n

Data: 26\/11\/2015
\n<\/strong>Dystans: 11,18 km
\n<\/strong>Czas: 01:06:40
\n<\/strong>\u015arednie tempo: 5:58<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 152
\nMaksymalne t\u0119tno: 164
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

Powt\u00f3rka wtorku \ud83d\ude42<\/p>\n

Data: 28\/11\/2015
\n<\/strong>Dystans: 9,99 km
\n<\/strong>Czas: 00:59:08
\n<\/strong>\u015arednie tempo: 5:55<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 160
\nMaksymalne t\u0119tno: 184
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Crivit (2015)<\/strong><\/p>\n

Skoro weekend to i g\u00f3rki. Tym razem ze wzgl\u0119du na Andrzejki nie szala\u0142em z dystansem (wieczorem w sumie nogi do ta\u0144ca by si\u0119 przyda\u0142y :)). 10 km zaliczone, bieg\u0142o mi si\u0119 bardzo dobrze.<\/p>\n

Data: 29\/11\/2015
\n<\/strong>Dystans: 12,26 km
\n<\/strong>Czas: 01:14:08
\n<\/strong>\u015arednie tempo: 6:03<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 153
\nMaksymalne t\u0119tno: 197
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Crivit (2015)<\/strong><\/p>\n

Ostatni bieg w listopadzie. Mimo, \u017ce poprzedniej nocy pobalowa\u0142em (w pozytywnym tego s\u0142owa znaczeniu bo ta\u0144ce by\u0142y) to bieg ca\u0142kiem udany. \u017badnych kryzys\u00f3w nie zanotowa\u0142em mimo, \u00a0\u017ce pierwsze 4 km ca\u0142y czas pod g\u00f3r\u0119.
\nNie chc\u0119 wpada\u0107 w samouwielbienie bo dopiero si\u0119 rozkr\u0119cam ale oby tak dalej \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"

Ostatni tydzie\u0144 listopada. Udany bo zrealizowa\u0142em 4 treningi. Jak patrzy\u0142em na poprzednie tygodnie by\u0142o ich z regu\u0142y po 3, chocia\u017c kilometrowo wychodzi\u0142o to podobnie. No to po kolei \ud83d\ude42 Data: 24\/11\/2015 Dystans: 11,13 km Czas: 01:07:02 \u015arednie tempo: 6:01\u00a0min\/km \u015arednie t\u0119tno: 145 Maksymalne t\u0119tno: 158 Sprz\u0119t: SpoQ SQ100. Buty –\u00a0Nike LunarSwift +4 Po weekendowe rozbieganie. … Czytaj dalej TRENING (TYDZIE\u0143 48)<\/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-384","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\/384","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=384"}],"version-history":[{"count":1,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/384\/revisions"}],"predecessor-version":[{"id":385,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/384\/revisions\/385"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}