{"id":860,"date":"2017-02-21T22:23:50","date_gmt":"2017-02-21T21:23:50","guid":{"rendered":"http:\/\/rmc-audio.home.pl\/RMC-biega\/?p=860"},"modified":"2017-02-21T22:23:50","modified_gmt":"2017-02-21T21:23:50","slug":"trening-tydzien-072017","status":"publish","type":"post","link":"https:\/\/rmc-biega.pl\/?p=860","title":{"rendered":"TRENING (TYDZIE\u0143 07\/2017)"},"content":{"rendered":"<p><a href=\"http:\/\/rmc-biega.pl\/wp-content\/uploads\/2015\/04\/trening.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-31\" src=\"http:\/\/rmc-biega.pl\/wp-content\/uploads\/2015\/04\/trening.jpg\" alt=\"Trening Biegowy\" width=\"400\" height=\"170\" srcset=\"https:\/\/rmc-biega.pl\/wp-content\/uploads\/2015\/04\/trening.jpg 400w, https:\/\/rmc-biega.pl\/wp-content\/uploads\/2015\/04\/trening-300x128.jpg 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<p>\u017byje si\u0119 jeszcze i nie\u015bmia\u0142o po chorobie zacz\u0105\u0142em zn\u00f3w truchta\u0107 \ud83d\ude42 Ci\u0119\u017cko&#8230; 3 tygodnie przerwy, s\u0142aba dieta (nieopatrznie wszed\u0142em na wag\u0119 i ujrza\u0142em +4 kg od najlepszej swojej wagi w zesz\u0142ym roku) zrobi\u0142y swoje. \u00a0Nie powiem, \u017ce jestem jak pocz\u0105tkuj\u0105cy ale formy kompletnie brak \ud83d\ude41<br \/>\n\u017beby nie nabroi\u0107 (zn\u00f3w si\u0119 przezi\u0119bi\u0107 czy z\u0142apa\u0107 jakiej\u015b kontuzji) biegam wolniutko,\u00a0spokojnie. Dystans te\u017c zacz\u0105\u0142em budowa\u0107 do ma\u0142ego (najpierw 4 km a dopiero kolejne biegi pod 10). No zobaczymy jak to p\u00f3jdzie.<\/p>\n<p><strong>Data: 18\/02\/2017<\/strong><\/p>\n<p><strong>Dystans: 4,62 km<br \/>\n<\/strong><strong>Czas: 00:30:19<br \/>\n<\/strong><strong>\u015arednie tempo: 6:33<\/strong><strong>\u00a0min\/km<\/strong><\/p>\n<p><strong>\u015arednie t\u0119tno:\u00a0&#8211;<br \/>\nMaksymalne t\u0119tno:\u00a0&#8211;<br \/>\n<\/strong><strong>Sprz\u0119t:\u00a0Suunto Ambit. Buty \u2013\u00a0Crivit (Nike 2015)<\/strong><\/p>\n<p style=\"text-align: justify;\">Pierwszy bieg po d\u0142ugiej przerwie. Zrobi\u0142em spokojne 4 km (2,3 w g\u00f3r\u0119, 2,3 w d\u00f3\u0142). Posz\u0142o jako\u015b, chocia\u017c nogi p\u00f3\u017aniej czu\u0142em \ud83d\ude42<\/p>\n<p><strong>Data: 19\/02\/2017<\/strong><\/p>\n<p><strong>Dystans: 10,14 km<br \/>\n<\/strong><strong>Czas: 01:05:49<br \/>\n<\/strong><strong>\u015arednie tempo: 6:30<\/strong><strong>\u00a0min\/km<\/strong><\/p>\n<p><strong>\u015arednie t\u0119tno:\u00a0&#8211;<br \/>\nMaksymalne t\u0119tno:\u00a0&#8211;<br \/>\n<\/strong><strong>Sprz\u0119t:\u00a0Suunto Ambit. Buty \u2013\u00a0Crivit (Nike 2015)<\/strong><\/p>\n<p style=\"text-align: justify;\">Niesiony sobotnim sukcesem uzna\u0142em, \u017ce spr\u00f3buj\u0119 lekkie 10 km. Lekkie, bo oko\u0142o 3 km w g\u00f3r\u0119 a reszta w d\u00f3\u0142.<br \/>\nProfil trasy w sam raz na rekonwalescenta jak ja \ud83d\ude42 Da\u0142em rad\u0119.<br \/>\nOdwil\u017c daje si\u0119 jednak we znaki. Na asfaltach sporo ka\u0142u\u017c, trzeba uwa\u017ca\u0107 by samochody nie\u00a0zafundowa\u0142y prysznica. Szutrowe pobocze z miksem zmro\u017conego\/roztopionego\u00a0\u015bniegu okaza\u0142o si\u0119 jednak pora\u017ck\u0105. Praktycznie jak szybko na nie wbieg\u0142em to szybko wybieg\u0142em. Nie warto si\u0119 m\u0119czy\u0107.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u017byje si\u0119 jeszcze i nie\u015bmia\u0142o po chorobie zacz\u0105\u0142em zn\u00f3w truchta\u0107 \ud83d\ude42 Ci\u0119\u017cko&#8230; 3 tygodnie przerwy, s\u0142aba dieta (nieopatrznie wszed\u0142em na wag\u0119 i ujrza\u0142em +4 kg od najlepszej swojej wagi w zesz\u0142ym roku) zrobi\u0142y swoje. \u00a0Nie powiem, \u017ce jestem jak pocz\u0105tkuj\u0105cy ale formy kompletnie brak \ud83d\ude41 \u017beby nie nabroi\u0107 (zn\u00f3w si\u0119 przezi\u0119bi\u0107 czy z\u0142apa\u0107 jakiej\u015b kontuzji) &hellip; <a href=\"https:\/\/rmc-biega.pl\/?p=860\" class=\"more-link\">Czytaj dalej <span class=\"screen-reader-text\">TRENING (TYDZIE\u0143 07\/2017)<\/span> <span class=\"meta-nav\">&rarr;<\/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-860","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\/860","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=860"}],"version-history":[{"count":1,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/860\/revisions"}],"predecessor-version":[{"id":861,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=\/wp\/v2\/posts\/860\/revisions\/861"}],"wp:attachment":[{"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rmc-biega.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}