{"id":449,"date":"2016-02-08T23:26:32","date_gmt":"2016-02-08T22:26:32","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=449"},"modified":"2016-02-08T23:26:32","modified_gmt":"2016-02-08T22:26:32","slug":"trening-tydzien-052016","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=449","title":{"rendered":"TRENING (TYDZIE\u0143 05\/2016)"},"content":{"rendered":"

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

Pi\u0105ty tydzie\u0144 za mn\u0105. Mimo niesprzyjaj\u0105cych okoliczno\u015bci zdrowotnych \ud83d\ude42 ambitnie planuj\u0119 przebiec w tym miesi\u0105cu 200 km. Jak wyjdzie finalnie to zobaczymy – niestety w tym tygodniu troch\u0119 z\u0142apa\u0142em zaleg\u0142o\u015bci wzgl\u0119dem planu \ud83d\ude42<\/p>\n

Data: 02\/02\/2016
\n<\/strong>Dystans: 11,15 km
\n<\/strong>Czas: 01:10:30
\n<\/strong>\u015arednie tempo: 6:19<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 150
\nMaksymalne t\u0119tno: 173
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

Trening jak wi\u0119kszo\u015b\u0107. Wolno, spokojnie i do mety \ud83d\ude42<\/p>\n

Data: 03\/02\/2016
\n<\/strong>Dystans: 5,55 km
\n<\/strong>Czas: 00:35:38
\n<\/strong>\u015arednie tempo: 6:25<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 141
\nMaksymalne t\u0119tno: 173
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0EB Diamond Star
\n<\/strong><\/p>\n

\u015aroda czyli 1 ko\u0142eczko. Wesz\u0142o do\u015b\u0107 dobrze, nie narzekam.<\/p>\n

Data: 04\/02\/2016
\n<\/strong>Dystans: 5,51 km
\n<\/strong>Czas: 00:35:02
\n<\/strong>\u015arednie tempo: 6:21<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 151
\nMaksymalne t\u0119tno: 173
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

Oj, nie uda\u0142o si\u0119. Sprawdzi\u0142a si\u0119 znana zasada, \u017ce przed bieganiem nie nale\u017cy si\u0119 objada\u0107. A ja.. wci\u0105gn\u0105\u0142em dwu daniowy obiad i od razu poszed\u0142em biega\u0107. Z trasy trzeba by\u0142o niestety zej\u015b\u0107 szybciej bo obiad niezbyt mia\u0142 ochot\u0119 ze mn\u0105 biega\u0107 przez 11 km. Szkoda, pierwsza planowa obsuwa.<\/p>\n

Data: 06\/02\/2016
\n<\/strong>Dystans: 10,02 km
\n<\/strong>Czas: 01:04:33
\n<\/strong>\u015arednie tempo: 6:27<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 154
\nMaksymalne t\u0119tno: 173
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Crival (2015)<\/strong><\/p>\n

By\u0142y ch\u0119ci na co\u015b d\u0142u\u017cszego ale rozs\u0105dek podpowiada\u0142 nie. Wieczorem wybiera\u0142em si\u0119 z \u017bon\u0105 na ta\u0144ce a po d\u0142ugim bieganiu w\u0105tpliwe by mi si\u0119 chcia\u0142o przebiera\u0107 nogami. Czyli 10 km i p\u00f3\u017aniej nocne szale\u0144stwa.<\/p>\n

Data: 07\/02\/2016
\n<\/strong>Dystans: 11,05 km
\n<\/strong>Czas: 01:32:34
\n<\/strong>\u015arednie tempo: 8:23<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 128
\nMaksymalne t\u0119tno: 171
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Crival (2015)<\/strong><\/p>\n

Mimo kr\u00f3tkiej nocy i bol\u0105cych n\u00f3g wybrali\u015bmy si\u0119 z \u017bon\u0105 na niedzielny trening. Spokojna trasa, z kilkoma d\u0142u\u017cszymi podbiegami. Po zimie w g\u00f3rach ju\u017c niewiele zosta\u0142o. Asfalty czarne, na le\u015bnych szlakach jeszcze pozosta\u0142o\u015bci \u015bniegu.<\/p>\n

Tydzie\u0144 05 to pokonane 43,27 km (jakie\u015b 7 mniej ni\u017c zak\u0142ada\u0142em).<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Pi\u0105ty tydzie\u0144 za mn\u0105. Mimo niesprzyjaj\u0105cych okoliczno\u015bci zdrowotnych \ud83d\ude42 ambitnie planuj\u0119 przebiec w tym miesi\u0105cu 200 km. Jak wyjdzie finalnie to zobaczymy – niestety w tym tygodniu troch\u0119 z\u0142apa\u0142em zaleg\u0142o\u015bci wzgl\u0119dem planu \ud83d\ude42 Data: 02\/02\/2016 Dystans: 11,15 km Czas: 01:10:30 \u015arednie tempo: 6:19\u00a0min\/km \u015arednie t\u0119tno: 150 Maksymalne t\u0119tno: 173 Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift … Czytaj dalej TRENING (TYDZIE\u0143 05\/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],"class_list":["post-449","post","type-post","status-publish","format-standard","hentry","category-trening","tag-bieg","tag-bieganie","tag-gory"],"_links":{"self":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/449","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=449"}],"version-history":[{"count":1,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/449\/revisions"}],"predecessor-version":[{"id":450,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/449\/revisions\/450"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}