{"id":436,"date":"2016-01-25T22:53:50","date_gmt":"2016-01-25T21:53:50","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=436"},"modified":"2016-01-25T22:53:50","modified_gmt":"2016-01-25T21:53:50","slug":"trening-tydzien-032016","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=436","title":{"rendered":"TRENING (TYDZIE\u0143 03\/2016)"},"content":{"rendered":"

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

No i kolejny tydzie\u0144 biegowy zako\u0144czony. Zn\u00f3w z lekkimi biegami ale cz\u0119\u015bciej (5 trening\u00f3w zrobi\u0142em) a i dystans powoli si\u0119 robi wi\u0119kszy.<\/p>\n

Data: 18\/01\/2016
\n<\/strong>Dystans: 5,49 km
\n<\/strong>Czas: 00:36:27
\n<\/strong>\u015arednie tempo: 6:38<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 145
\nMaksymalne t\u0119tno: 156
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

Jedno k\u00f3\u0142eczko po Ole\u015bnicy, ot tak na rozbieganie po weekendzie.<\/p>\n

Data: 19\/01\/2016
\n<\/strong>Dystans: 11,06 km
\n<\/strong>Czas: 01:11:01
\n<\/strong>\u015arednie tempo: 6:25<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 147
\nMaksymalne t\u0119tno: 166
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

Zwyczajowa trasa. 2 k\u00f3\u0142ka. Oj troch\u0119 lenia mam bo mi si\u0119 nie chcia\u0142o. Dopiero po pierwszym k\u00f3\u0142ku si\u0119 rozkr\u0119cam i drugie idzie l\u017cej. Przyda\u0142a by si\u0119 inna trasa, ale po ciemno\u015bci to nie ma co wymy\u015bla\u0107. Jak dzie\u0144 b\u0119dzie d\u0142u\u017cszy to mo\u017ce wyrusz\u0119 w teren \ud83d\ude42<\/p>\n

Data: 21\/01\/2016
\n<\/strong>Dystans: 11,05 km
\n<\/strong>Czas: 01:09:52
\n<\/strong>\u015arednie tempo: 6:19<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 156
\nMaksymalne t\u0119tno: 170
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

Praktycznie powt\u00f3rka z wtorku \ud83d\ude42<\/p>\n

Data: 23\/01\/2016
\n<\/strong>Dystans: 13,04 km
\n<\/strong>Czas: 01:30:01
\n<\/strong>\u015arednie tempo: 6:54<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 159
\nMaksymalne t\u0119tno: 178
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Kalenji Kapteren Crossover Fw13
\n<\/strong><\/p>\n

Weekend nast\u0105pi\u0142 a wi\u0119c g\u00f3rki \ud83d\ude42 Tym razem nie porywa\u0142em si\u0119 jeszcze na naprawd\u0119 trudne trasy (chocia\u017c Wielka Sowa kusi\u0142a :)) ale troch\u0119 kilometr\u00f3w po lasach i asfaltach nabi\u0142em.
\nBieg sobotni ca\u0142y odby\u0142 si\u0119 w opadach \u015bniegu, lekki mr\u00f3z (-5) niemniej bieg\u0142o si\u0119 dobrze.
\nPo biegu zrobi\u0142em sesj\u0119 rozci\u0105gni\u0119\u0107 i powiem szczerze, \u017ce warto. Mniej bola\u0142y mnie p\u00f3\u017aniej nogi \ud83d\ude42<\/p>\n

Data: 24\/01\/2016
\n<\/strong>Dystans: 12,01 km
\n<\/strong>Czas: 01:21:48
\n<\/strong>\u015arednie tempo: 6:49<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 157
\nMaksymalne t\u0119tno: 178
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Kalenji Kapteren Crossover Fw13
\n<\/strong><\/p>\n

Zmienno\u015b\u0107 pogody zaskakuje. Sobota to\u00a0jeszcze mr\u00f3z a niedziela z odwil\u017c\u0105. Nie pomog\u0142o to w bieganiu. Szczerze, to bieg\u0142o si\u0119 nawet gorzej. Chlapa zalewa\u0142a buty, stopowa\u0142a w miejscu. Mimo niesprzyjaj\u0105cych okoliczno\u015bci przyrody \ud83d\ude42 12 km zaliczone. Nie\u017ale!<\/p>\n

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

No i kolejny tydzie\u0144 biegowy zako\u0144czony. Zn\u00f3w z lekkimi biegami ale cz\u0119\u015bciej (5 trening\u00f3w zrobi\u0142em) a i dystans powoli si\u0119 robi wi\u0119kszy. Data: 18\/01\/2016 Dystans: 5,49 km Czas: 00:36:27 \u015arednie tempo: 6:38\u00a0min\/km \u015arednie t\u0119tno: 145 Maksymalne t\u0119tno: 156 Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4 Jedno k\u00f3\u0142eczko po Ole\u015bnicy, ot tak na rozbieganie po weekendzie. … Czytaj dalej TRENING (TYDZIE\u0143 03\/2016)<\/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-436","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\/436","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=436"}],"version-history":[{"count":1,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/436\/revisions"}],"predecessor-version":[{"id":437,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/436\/revisions\/437"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}