{"id":461,"date":"2016-02-24T21:52:19","date_gmt":"2016-02-24T20:52:19","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=461"},"modified":"2016-02-24T21:52:19","modified_gmt":"2016-02-24T20:52:19","slug":"trening-tydzien-072016","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=461","title":{"rendered":"TRENING (TYDZIE\u0143 07\/2016)"},"content":{"rendered":"

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

Tydzie\u0144 07 min\u0105\u0142 w sumie zgodnie z planem. Wypad\u0142 mi wprawdzie z grafika czwartek, ale zaleg\u0142o\u015b\u0107 uda\u0142o si\u0119 nadrobi\u0107 w sobot\u0119 \ud83d\ude42 \u0141\u0105cznie pokona\u0142em 51,37 km<\/p>\n

Data: 16\/02\/2016
\n<\/strong>Dystans: 11,12 km
\n<\/strong>Czas: 01:08:27
\n<\/strong>\u015arednie tempo: 6:09<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 146
\nMaksymalne t\u0119tno: 170
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

Niezbyt jest co wymy\u015bla\u0107. 2 k\u00f3\u0142ka na sta\u0142ej trasie.<\/p>\n

Data: 17\/02\/2016
\n<\/strong>Dystans: 11,14 km
\n<\/strong>Czas: 01:09:11
\n<\/strong>\u015arednie tempo: 6:13<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 146
\nMaksymalne t\u0119tno: 158
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4
\n<\/strong><\/p>\n

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

Data: 20\/02\/2016
\n<\/strong>Dystans: 20,04 km
\n<\/strong>Czas: 02:17:54
\n<\/strong>\u015arednie tempo: 6:53<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 167
\nMaksymalne t\u0119tno: 184
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Kalenji Kapteren Crossover Fw13
\n<\/strong><\/p>\n

Mia\u0142o by\u0107 d\u0142ugo… i by\u0142o. Planowa\u0142em wprawdzie delikatniejsze zwi\u0119kszenie dystansu, czyli 16-17 km bieg po asfalcie, ale Micha\u0142 (siostrzeniec \u017bony) optowa\u0142 za g\u00f3rami. No i ruszyli\u015bmy przed siebie terenem. Pocz\u0105tkowo swobodna improwizacja (aby przed siebie), p\u00f3\u017aniej ruszyli\u015bmy w okolice Wielkiej Sowy.\u00a0W g\u00f3rach jeszcze sporo \u015bniegu, ludzie je\u017cd\u017c\u0105 na bieg\u00f3wkach,
\nBieg w mojej ocenie bardzo dobry. 20 km biegiem, \u017cadnych podej\u015b\u0107 nawet pod g\u00f3rki, kt\u00f3re zesz\u0142ymi laty pokonywa\u0142em na piechot\u0119 \ud83d\ude42 Oby by\u0142a to zapowied\u017a zwi\u0119kszenia formy \ud83d\ude42<\/p>\n

Data: 21\/02\/2016
\n<\/strong>Dystans: 9,07 km
\n<\/strong>Czas: 01:07:17
\n<\/strong>\u015arednie tempo: 7:25<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno: 140
\nMaksymalne t\u0119tno: 180
\n<\/strong>Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Crivit (2015)
\n<\/strong><\/p>\n

Niedzielne truchtanie z \u017bon\u0105. Pogoda niezbyt nam dopisa\u0142a, bo pada\u0142 deszcz, ale zapa\u0142 by\u0142. \u017bonka dobrze bieg\u0142a – szli\u015bmy ledwie ze 2 razy. Wyrabia si\u0119 \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"

Tydzie\u0144 07 min\u0105\u0142 w sumie zgodnie z planem. Wypad\u0142 mi wprawdzie z grafika czwartek, ale zaleg\u0142o\u015b\u0107 uda\u0142o si\u0119 nadrobi\u0107 w sobot\u0119 \ud83d\ude42 \u0141\u0105cznie pokona\u0142em 51,37 km Data: 16\/02\/2016 Dystans: 11,12 km Czas: 01:08:27 \u015arednie tempo: 6:09\u00a0min\/km \u015arednie t\u0119tno: 146 Maksymalne t\u0119tno: 170 Sprz\u0119t: SpoQ SQ100. Buty \u2013\u00a0Nike LunarSwift +4 Niezbyt jest co wymy\u015bla\u0107. 2 k\u00f3\u0142ka … Czytaj dalej TRENING (TYDZIE\u0143 07\/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":[15,29,28],"class_list":["post-461","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\/461","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=461"}],"version-history":[{"count":1,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/461\/revisions"}],"predecessor-version":[{"id":462,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/461\/revisions\/462"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}