{"id":786,"date":"2016-12-13T23:46:13","date_gmt":"2016-12-13T22:46:13","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=786"},"modified":"2016-12-13T23:46:13","modified_gmt":"2016-12-13T22:46:13","slug":"trening-tydzien-492016","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=786","title":{"rendered":"TRENING (TYDZIE\u0143 49\/2016)"},"content":{"rendered":"

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

Oj, kolejny tydzie\u0144 przebimbany. Tylko 3 treningi (34,11 km) ale powoli si\u0119 ogarniam i zaczynam wraca\u0107 do zwyczajowych dystans\u00f3w. Jak zdrowie dopisze to ko\u0144c\u00f3wka grudnia b\u0119dzie dobra – mam urlop wi\u0119c b\u0119dzie mo\u017cna sporo pobiega\u0107 \ud83d\ude42<\/p>\n

To co uda\u0142o mi si\u0119 dokona\u0107 wygl\u0105da\u0142o za\u015b tak:<\/p>\n

Data: 08\/12\/2016<\/strong><\/p>\n

Dystans: 8,78 km
\n<\/strong>Czas: 00:51:11
\n<\/strong>\u015arednie tempo: 5:50<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno:\u00a0–
\nMaksymalne t\u0119tno:\u00a0–
\n<\/strong>Sprz\u0119t:\u00a0Suunto Ambit. Buty \u2013\u00a0Nike LunarSwift +4<\/strong><\/p>\n

2 k\u00f3\u0142eczka po Ole\u015bnicy. Pierwsze d\u0142u\u017csze, drugie kr\u00f3tsze. \u00a0Dystans nie powala ale przynajmniej tempo troch\u0119 lepsze ni\u017c ostatnimi czasy \ud83d\ude42<\/p>\n

Data: 10\/12\/2016<\/strong><\/p>\n

Dystans: 12,22 km
\n<\/strong>Czas: 01:12:33
\n<\/strong>\u015arednie tempo: 5:56<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno:\u00a0–
\nMaksymalne t\u0119tno:\u00a0–
\n<\/strong>Sprz\u0119t:\u00a0Suunto Ambit. Buty \u2013\u00a0Crivit (Nike 2015)<\/strong><\/p>\n

Weekend. A jak weekend to Sowiog\u00f3rskie klimaty. Narzeka\u0142em ostatnio, \u017ce po \u015bniegu\/lodzie \u017ale si\u0119 biega to tym razem tylko asfalty. By\u0142o stabilnie \ud83d\ude42
\n\u015aniegi jednak dobrze si\u0119 nie zacz\u0119\u0142y a ju\u017c si\u0119 ko\u0144cz\u0105 – padaj\u0105cy deszcz szybko je wymi\u00f3t\u0142. Ciekawe czy zima wr\u00f3ci i b\u0119dzie mo\u017cna \u00a0jednak po bia\u0142ym polata\u0107 \ud83d\ude42<\/p>\n

Data: 11\/12\/2016<\/strong><\/p>\n

Dystans: 13,11 km
\n<\/strong>Czas: 01:17:05
\n<\/strong>\u015arednie tempo: 5:53<\/strong>\u00a0min\/km<\/strong><\/p>\n

\u015arednie t\u0119tno:\u00a0–
\nMaksymalne t\u0119tno:\u00a0–
\n<\/strong>Sprz\u0119t:\u00a0Suunto Ambit. Buty \u2013\u00a0Crivit (Nike 2015)<\/strong><\/p>\n

Teoretycznie w sobot\u0119 mia\u0142 by\u0107 bieg po ci\u0119\u017cszej trasie. W sumie wysz\u0142o to podobnie, w niedziel\u0119\u00a0dodatkowo jeszcze d\u0142u\u017cej. Ale w ko\u0144cu bieg\u0142o mi si\u0119 dobrze. Poczu\u0142em „lekko\u015b\u0107” kt\u00f3rej ostatnio mi brakowa\u0142o. Gdyby nie mega wiatr w twarz na ostatnich 3 kilometrach, w og\u00f3le by by\u0142o \u015bwietnie.<\/p>\n","protected":false},"excerpt":{"rendered":"

Oj, kolejny tydzie\u0144 przebimbany. Tylko 3 treningi (34,11 km) ale powoli si\u0119 ogarniam i zaczynam wraca\u0107 do zwyczajowych dystans\u00f3w. Jak zdrowie dopisze to ko\u0144c\u00f3wka grudnia b\u0119dzie dobra – mam urlop wi\u0119c b\u0119dzie mo\u017cna sporo pobiega\u0107 \ud83d\ude42 To co uda\u0142o mi si\u0119 dokona\u0107 wygl\u0105da\u0142o za\u015b tak: Data: 08\/12\/2016 Dystans: 8,78 km Czas: 00:51:11 \u015arednie tempo: 5:50\u00a0min\/km … Czytaj dalej TRENING (TYDZIE\u0143 49\/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-786","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\/786","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=786"}],"version-history":[{"count":1,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/786\/revisions"}],"predecessor-version":[{"id":787,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/786\/revisions\/787"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}