{"id":230,"date":"2026-03-10T16:26:07","date_gmt":"2026-03-10T16:26:07","guid":{"rendered":"https:\/\/ulimazury.pl\/?p=230"},"modified":"2026-03-28T15:05:35","modified_gmt":"2026-03-28T15:05:35","slug":"obudz-bestie","status":"publish","type":"post","link":"https:\/\/ulimazury.pl\/index.php\/2026\/03\/10\/obudz-bestie\/","title":{"rendered":"Obud\u017a besti\u0119"},"content":{"rendered":"\n<p><strong>Dystans:<\/strong> 4.24 km<\/p>\n\n\n\n<p><strong>Czas:<\/strong> 24:12<\/p>\n\n\n\n<p><strong>Tempo:<\/strong> <strong>5:42\/km<\/strong><\/p>\n\n\n\n<p><strong>GAP:<\/strong> 3:28\/km<\/p>\n\n\n\n<p><strong>\u015arednie HR:<\/strong> <strong>152 bpm<\/strong><\/p>\n\n\n\n<p><strong>HR max:<\/strong> <strong>172 bpm<\/strong><\/p>\n\n\n\n<p><strong>Moc \u015brednia:<\/strong> <strong>345 W<\/strong><\/p>\n\n\n\n<p><strong>Moc maksymalna:<\/strong> <strong>596 W<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcdd Opis<\/h2>\n\n\n\n<p>Dzisiejszy trening mia\u0142 by\u0107 kr\u00f3tkim przypomnieniem pr\u0119dko\u015bci przed zbli\u017caj\u0105cym si\u0119 startem na 5 km. Niestety nie wszystko posz\u0142o zgodnie z planem.<\/p>\n\n\n\n<p>Zbyt kr\u00f3tka przerwa po posi\u0142ku szybko przypomnia\u0142a o sobie kolk\u0105, a do tego dosz\u0142y drobne problemy logistyczne \u2013 spodenki z p\u0142ytkimi kieszeniami i ci\u0105g\u0142e pilnowanie telefonu oraz kluczy skutecznie rozprasza\u0142y podczas biegu. W efekcie pomyli\u0142em tempo pierwszego interwa\u0142u, a kolejne odcinki te\u017c nie by\u0142y ju\u017c tak r\u00f3wne, jak planowa\u0142em.<\/p>\n\n\n\n<p>Mimo tego nogi pracowa\u0142y dobrze, a kilka odcink\u00f3w wysz\u0142o w tempie oko\u0142o 4:20\u20134:30\/km, wi\u0119c pr\u0119dko\u015b\u0107 na szcz\u0119\u015bcie gdzie\u015b tam w nogach nadal jest.<\/p>\n\n\n\n<p>Czasem taki trening przypomina, \u017ce bieganie to nie tylko liczby i plan \u2013 ale te\u017c logistyka, g\u0142owa i zwyk\u0142e \u017cyciowe drobiazgi.<\/p>\n\n\n\n<p>Kr\u00f3tko m\u00f3wi\u0105c: trening mo\u017ce nie idealny, ale iskra nadal si\u0119 tli. Teraz regeneracja i skupienie na starcie.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"575\" height=\"1024\" src=\"https:\/\/ulimazury.pl\/wp-content\/uploads\/2026\/03\/iskra-575x1024.png\" alt=\"\" class=\"wp-image-326\" srcset=\"https:\/\/ulimazury.pl\/wp-content\/uploads\/2026\/03\/iskra-575x1024.png 575w, https:\/\/ulimazury.pl\/wp-content\/uploads\/2026\/03\/iskra-168x300.png 168w, https:\/\/ulimazury.pl\/wp-content\/uploads\/2026\/03\/iskra-768x1368.png 768w, https:\/\/ulimazury.pl\/wp-content\/uploads\/2026\/03\/iskra-863x1536.png 863w, https:\/\/ulimazury.pl\/wp-content\/uploads\/2026\/03\/iskra.png 1150w\" sizes=\"auto, (max-width: 575px) 100vw, 575px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcf8 Trening<\/h2>\n\n\n<div class=\"strava-embed-placeholder\" data-embed-type=\"activity\" data-embed-id=\"17672973569\" data-style=\"standard\" data-from-embed=\"false\"><\/div>\n<p><script src=\"https:\/\/strava-embeds.com\/embed.js\"><\/script><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dystans: 4.24 km Czas: 24:12 Tempo: 5:42\/km GAP: 3:28\/km \u015arednie HR: 152 bpm HR max: 172 bpm Moc \u015brednia: 345 W Moc maksymalna: 596 W \ud83d\udcdd Opis Dzisiejszy trening mia\u0142 by\u0107 kr\u00f3tkim przypomnieniem pr\u0119dko\u015bci przed zbli\u017caj\u0105cym si\u0119 startem na 5 km. Niestety nie wszystko posz\u0142o zgodnie z planem. Zbyt kr\u00f3tka przerwa po posi\u0142ku szybko przypomnia\u0142a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":326,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18,4,5],"tags":[],"class_list":["post-230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interwal","category-poprzednie-treningi","category--bieganie"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/posts\/230","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/comments?post=230"}],"version-history":[{"count":1,"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/posts\/230\/revisions"}],"predecessor-version":[{"id":327,"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/posts\/230\/revisions\/327"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/media\/326"}],"wp:attachment":[{"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/media?parent=230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/categories?post=230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ulimazury.pl\/index.php\/wp-json\/wp\/v2\/tags?post=230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}