Bieżnia i długi bieg w Sobótce…11/16

Już coraz bliżej, już tylko 5 tygodni treningów i nastąpi drugie podejście do łamania 4h w maratonie. Mam nadzieję, że tak się stanie i będę mógł spokojnie szykować się do pokonywania kolejnej bariery na jesieni. Póki co, nie mogę o niej myśleć, kiedy u nas zamiast wiosny nadal czai się zima. Śnieg już nie prószył, ale mróz trzyma i do tego wiaterek, co daje słaby komfort do trenowania na dworze. To jeszcze nie koniec zmartwień, w ciągu dnia bywało, że świeciło słońce, które podgrzewało śnieg, chodnik robił się mokry a na wieczór wszystko zamarzało i mieliśmy szklankę. Nic tylko zaopatrzyć się w panczeny, „garbik, fajeczka” i dzida do przodu…;)

Jeśli chodzi o wykonanie planu, we wtorek tradycyjnie interwały, ze względu na wiatr i wspomnianą szklankę, udałem się do Fitness Parku na bieżnię. Trochę pomęczyłem się z jej ustawieniem, było kilka programów, ale nie byłem w stanie wklepać całego treningu, żeby mi ciurkiem leciał. Każdy element osobno, do tego bieżnia sama z siebie wachlowała mi przewyższeniami od 1-3%. To akurat przeżyłem, poszło dodatkowo w siłę. 🙂 Tym razem nie przesadzałem tylko ustawiłem sobie planowane tempa. Po treningu nie czułem takiego zmęczenia jak przy bieganiu po dworze, gdzie podkręcam troszkę tempa i tu jest chyba sygnał, o którym mi Leszek pisał, żebym się im przyjrzał i trochę przyśpieszył.

Kolejny trening zrobiłem we czwartek i kolejny raz jak chomik w kołowrotku. 🙂 Zmieniłem tylko bieżnię, na bardziej przystępniejszą. Na niej wszystko sobie ładnie ustawiłem i znowu na koniec nie odczuwałem większego zmęczenia. Jedynie mokry byłem, jakbym spod prysznica dopiero wyszedł. :/ Po tempach na bieżni załatwiłem sobie podbicie prawej stopy, na której pojawił mi się wielki purchel, bałem się, że będzie mi on przeszkadzał podczas zawodów. Całe szczęście nie czułem większego dyskomfortu, dopiero w domu czułem pieczenie i trochę spuchła mi połowa stopy.

Długie wybieganie przewidywało 32km w tempie 5:55/km i niestety w takim wymiarze się nie odbyło, ponieważ wziąłem udział w 6. Półmaratonie Ślężańskim (relacja tutaj). Nie powiem, że był to treningowy bieg, bo trochę wysiłku mnie kosztował, 21,097km w czasie 1:45:21 zaliczone. Według planu, będę miał w 4 tygodniu jeszcze ostatni raz dystans 32km i nie mogę sobie pozwolić na jego odpuszczenie.

Podsumowanie XI tygodnia:

wtorek R#1 czwartek R#2 sobota R#3
PLAN 10-20 minut warm-up
1km (4:38/km)
2km (4:48/km)
1km (4:38/km)
1km (4:38/km)
400m RI
10 minut cool-down
2km easy (6:02/km)
8km @ MT (5:12/km)
32km MP + 19sek./km
(5:55/km)
BYŁO rozgrz. 3,2km
1km (4:38/km)
2km (4:48/km)
1km (4:38/km)
1km (4:38/km)
schłodzenie 2,5km
2km easy (6:02/km)
8km @ MT (5:12/km)
21,097km
(4:59/km)
01:45:21

491 comments

  • Piąty raz nie będę powtarzał, podkręcaj te tempa i to już 🙂 37 sekund na kilometrze szybciej od zakładanego tempa maratońskiego zrobiłeś połówkę, aż tak bardzo nie zwolnisz! Liczydło biegowe Wojtka Staszewskiego wylicza 3:53 z tego czasu na półowce ale ten kalkulatro zakłada duuuże zwolnienie na dużym dystansie. McMillan mówi że dasz radę w 3:41:42 a Daniels że w 3:38:30. Słowem – wersja optymistyczna: 3:45, pesymistyczna (plan minimum) 3:50 🙂

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  • Zmodyfikowałem sobie właśnie tempa pod 3:45 póki co w arkuszu i jestem lekko przerażony 😉 Ale cóż, jutro zaczynam wdrażać…na pierwszy rzut lecą interwały 3x1600m po 4:29/km 🙂 Postaram się podobnie jak Ty, wcisnąć gdzieś dodatkowe swobodne 10km…

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  • Camping is really a beneficial process that can carry a lot of excitement for everyone who should go. Nevertheless, some individuals are unwilling to try it mainly because they believe it is too difficult. This may not be true if you have the important information. This advice can make you really like camping! Pre-great your an ice pack chest area by satisfying it with tons of an ice pack, no less than six hours just before departure. If you are intending to depart, package the refrigerated cooled refreshments and block ice, not cubed. Popping room temp liquids will take up valuable ice-cubes-lifestyle, as well as the cubes will burn much faster than the usual block! If you are planning any type of backcountry camping outdoors, a necessity carry piece is really a blaze starter kit. When you are in the surviving situation, blaze is a means to prepare, keep you hot, purify normal water, and sign for help. Several outdoor camping merchants market fireplace beginners which can be used when moist and do not call for any gasoline. Also, consider producing blaze while you are not inside a emergency circumstance therefore you know it can be done in the event the need arises. When you decide to travel camping you want to make sure that you deliver a flash light with some power packs. You would like in order to see in the midst of the night time if you happen to need to get up and go to the bathroom, or maybe to maneuver. Affirm your insurance is intact before you leave on the journey. Sometimes going into an alternative condition indicates that you will want to have additional coverage. This can be more of the element when you journey overseas to go camping, like Canada. You should often be prepared. As you now understand what camping out consists of, you’ll be able to come up with an agenda which means your journey moves far more efficiently. Being aware of what to expect is only area of the exciting even though, the key part could be really getting out there and doing the work. Use what you learned right here, where you can stress free journey!

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  • Among the finest methods to commit your getaway time is actually by camping outdoors outside in the woods with mother nature! Make sure you are appropriately well prepared with the useful tips in the following article and that you discover everything you can about spending time in a woodland prior to deciding to lay out! You don’t have to be a son hunt to be prepared, if you plan to travel camping outdoors. One of the primary guidelines is to be guaranteed to tell an individual where you will certainly be. If there isn’t an exact spot to give, then offer a standard concept of key roadways close by or perhaps Gps navigation coordinates once you know them and offer a timeframe of whenever you want to return. A huge worry with lots of people who go camping is definitely the little bugs. Do not find yourself in trouble during nowhere without the need of some sort of bug repellant. Check your surroundings before putting together camp out for just about any wasp nests or ant mountains that may cause you difficulties. Dress in lengthy pants and extended-sleeved whenever feasible and check oneself for ticks sometimes. Before leaving on the journey, use your back garden that will help you figure out the kinks with your camping outdoors equipment. Put up your tent to ensure that you know (or remember!) the best way to place it up. This will likely also let you see if something has to be patched up. It is going to make it very much simpler for you when you get to the campsite. Discover your brand new products before you go camping out. The process does really help. Nobody wants to reach the camping area, only to realize they don’t understand how to use anything or create their own tent. Training with the new items prior to ever established foot around the camping area. Now you know about some of the best recommendations you can get about camping outdoors, you are moving toward experiencing and enjoying the outside the house with your family. Take advantage of the suggestions so you may not find yourself in the unhappy trip that you desire you can get out from.

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  • There is a explanation why camping is certainly a favorite process. The new air and organic beauty are unrivaled. If you would like to enjoy the delights of camping outdoors on your own, the ideas presented in this article provides you with the guidance that you require. Probably the most crucial aspects of your camping outdoors products is the tent. The tent you buy must satisfy your desires and how big your camping outdoors get together. For those who have small children, you probably would like to get a huge tent for them to sleep at night within the identical tent along with you. When your youngsters are outdated, get them their own personal tent so they don’t need to bunk together with the grown ups. Purchase a good quality tent. It might be luring to rating a good price over a tent, but you want to get a thing that is capable of holding each you, your family members associates plus your belongings. Attempt going to a shop which specializes in outside items. They generally have well-made items that may last for quite a while. Get together a pack with crucial items when you go outdoor camping. Incorporate stuff like stay complements, a flash light, food preparation equipment and fingers cleaner. Put together upfront. Consider all the things you may need days before leaving on your own trip, particularly if is going to be far away from any retailer. Do lots of research in your camping outdoors website and be sure that this offers everything that your class will need. Take into account the specific requires of each camper to make certain that most people are taken care of. This alleviates the desire to make provide goes, or worst case, have to end the getaway too soon. Provide some plastic-type totes or canisters with you whenever you go outdoor camping to help you store any foods merchandise you might have launched. This will always keep any critters from swarming all around your campsite and this will also continue to keep different wildlife from getting fascinated by anything you have in there. By now you need to realize that camping outdoors can be quite entertaining. Program your upcoming adventure within the wonderful outside through the help of these tips. Carrying out which means you can prevent the stumbling blocks feasible and get the very best away from camping out.

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  • Outdoor camping is usually one of the most affordable ways to get from the property and have a very good time with the family. If you are looking for a method to take pleasure in a little while out of the house with the family, camping outdoors could be just the thing you would like. Use the tips below to begin preparing. If you are intending backcountry camping outdoors, you ought to almost certainly possess a snake chew package inside your products. The very best snake mouthful kits are the type designed to use suction power. Some systems have scalpels and blood circulation constrictors in them. Scalpels can in fact lower the poison in the bloodstream faster, and constrictors can be deadly or even employed appropriately. Like a good manners for some other outdoorsmen, don’t abandon your illumination on over night, in case you are in close proximity to other folks. Pack a clock that you can adhere to your lighting fixtures which will automatically shut them away from after having a certain time. Leaving behind lamps on over night can be a popular problem amongst most American citizen hikers! If you have kids camping out along with you, load up several art work materials. When you are getting to your internet site, prove to them the best way to do leaf rubbings. There are always various results in in every shapes and sizes, so attempting them out will require some time. Your children will likely be pleased and you will probably get some serenity and quiet whilst you loosen up and see them. If you purchase a tent, be sure you process setting it up and getting it down in your garden before in fact outdoor camping. This will help you to receive the expertise necessary for erecting your tent. A bit training can get rid of the disappointment of generating a new component of camping devices. Since you now know about some of the best tips you may get about outdoor camping, you are soon on your way experiencing and enjoying the in the open air with your family. Utilize the suggestions so you may not discover youself to be in a miserable journey which you want you could get out of.

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  • Outdoor camping is a wonderful method to just go and just forget about your difficulties. Each day existence may be full of anxiousness and pressure, so it’s good to step away from it once in a when. Before going outdoor camping, nonetheless, it’s necessary to continue to keep what you’re about to read through within imagination always. Buy a top quality tent. It might be attractive to score the best value with a tent, but you wish to discover an issue that can hold equally you, your family people plus your valuables. Try visiting a retailer that specializes in outdoor items. They normally have nicely-created products that lasts for some time. In case you are vacationing with kids, give them the opportunity assist you once you get to the campground. They are able to have items, give you support as you put in place the tent and look for firewood. Not only will it keep them hectic and from difficulty, it will likely be entertaining for them also. Look up pursuits to engage in prior to getting to your destination. This will enable you to check out any discounts which may be presented. Also, it will help you be more prepared once you actually get to your location. You can get hiking trails that may be right for everybody with your loved ones or dining establishments that you simply would appreciate. If you are planning over a camping outdoors journey, ensure you have enough time to setup camp prior to darker. It can be extremely hard to set up camping at night and perhaps harmful. You need to be able to search the surfaces, get ready home bedding, and possibly build some momentary shelter before the sunshine going down. Camping can be a unique time for everyone, irrespective of how many times they may have tried it. It is possible to do some spirit-seeking and representation at the same time you will be having a good time! So be sure you take advantage of the ideas presented here to give a specific experience and a pleasurable time.

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  • When you go outdoor camping, you most likely simply cannot get a pizza or perhaps work a few momemts as a result of the shop. You really positive you have everything ready before leaving. To get some ideas of the things to pack and what to expect on your camping vacation, read on. If you are flying with youngsters, let them have the opportunity to help you when you get towards the campground. They could have items, give you support when you set up the tent to check out fire wood. It will not only keep them occupied and from problems, it will probably be enjoyable for them also. Notably, for those who have children, you need to take into account how to proceed when you have bad weather conditions a day. Accumulate with each other several products to obtain available just in case you need to stay in your tent. Bring a board video game, engage in doh and art items. Don’t permit your family members people effect these products until finally it down pours so they don’t lose their appeal. If you are planning on a camping out journey, be sure you have plenty of time to setup camp out before darker. It might be extremely hard to set up camping in the dark as well as unsafe. You need to be in a position to search the surfaces, get ready bedsheets, and maybe develop some temporary shelter prior to the sun heading down. Be certain your camp fireplace is completely out before leaving a campsite. To your eyesight it might appear much like the blaze has disappeared, but mix the ashes having a stick and you might get burning embers. Pour ample h2o while keeping mixing till you see no more embers inside the flame pit. Ensure you have include in the event of rainwater. When you’re in the woods, a rainstorm may be moist, frosty and uneasy. Be sure you have some kind of defense versus the rainwater, may it be a tent, cabin or low fat-to. Inside a crunch, use a trash handbag as being a poncho! Camping is amazing when you know 2 things: how you can relax and the ways to camp out! Camping outdoors can show you loads about you. Use the knowledge gleaned readily available ideas to plan your personal pleasant outdoor camping trips that will make thoughts for years.

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  • Whenever you go camping out with your family, you may very well generate memories everyone remembers forever. However are the recollections great ones loaded with smiles and fun? Or is simply the journey that nobody at any time wishes to discuss? The visible difference is largely in your expertise and prep to the journey. Please read on for recommendations you may use in the direction of camping out achievement. Were you aware that a basic looking glass could save your lifestyle? In case you are camping and wind up in a surviving condition, a basic hand held mirror could be used to signal for assist numerous mls away. Usually do not find the regular glass looking glass, a lot of camping offer shops market wall mirrors manufactured from Lexan that will drift and so are almost unbreakable. Pre-awesome your ice cubes torso by stuffing it with lots of ice, a minimum of 6 hours ahead of departure. While you are about to leave, load up your refrigerated cooled cocktails and prevent ice cubes, not cubed. Popping room temp beverages will require up useful ice-lifestyle, and the cubes will dissolve faster when compared to a block! Deliver a emergency first aid kit. Camping outdoors is entertaining. It is also a lttle bit harmful. Be well prepared. Modest scrapes and breakouts can be particularly typical out in nature. Bring along an unexpected emergency first aid kit filled with nearly anything you might need. You’ll be at liberty you did if some thing goes wrong. Did you know that a simple vanity mirror can save your way of life? Should you be camping out and end up in a emergency circumstance, a simple handheld looking glass may be used to sign for support many kilometers apart. Tend not to get the normal glass mirror, numerous camping outdoors offer stores sell wall mirrors created from Lexan that will float and therefore are virtually unbreakable. Be sure to have deal with in case of bad weather. When you’re outside in the forest, a rainstorm could be drenched, chilly and uncomfortable. Be sure you have some type of security from the rain, whether it be a tent, cabin or low fat-to. In the pinch, you can use a trash travelling bag like a poncho! As was proven within the above write-up, camping out can indeed be fun, nevertheless it does take some innovative organizing to be certain all this will go nicely. Use the advice and ideas proven on this page to generate a listing so that your journey is just one of relaxing instead of one among „�I wish I would have organized this better beforehand’.

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  • Are you presently contemplating your upcoming camping outdoors vacation? Whether for any few days or possibly a day, preparing should be completed. The info here can help you have a exciting and calming getaway. Try out to reach the campsite properly before nightfall. This lets you get yourself a feel for the place of the territory and offers you the ability to create camping as you may still see what you are actually doing. Furthermore, it allows your kids truly feel a tad bit more more comfortable with their setting because they may have time and energy to investigate. When loading for your camping journey, be sure you load up only what you require for mealtimes. If you are in the camping area, the food will need to remain cool so that it is not going to ruin. When you are around the path, any other or unwanted foods could be a problem. When you load adequate food for the time you will be on the pathway, you simply will not be weighed downward by unwanted weight. A big worry with many different individuals who go outdoor camping may be the little bugs. Tend not to find yourself in trouble in the midst of nowhere without having some kind of bug repellant. Look at the setting before putting together camping for any wasp nests or ant hills that could give you issues. Put on very long jeans and long-sleeved whenever you can and check oneself for ticks occasionally. Bring a plastic garbage handbag and put all of you family’s filthy washing laundry inside. This will keep the things from mixing up in with your thoroughly clean apparel. It also can make issues convenient for you once you return home. Just dump out your bag within your washing machine and initiate taking care of it all immediately. Make sure you accomplish putting together camp out during daylight time. When you have an RV, get a protected location to playground. When you are camping out in the tent, look for a dry and flat section of terrain. Doing this in the course of daylight hours will save you trouble and frustration. This can save you from sensation anxious and disappointed, as you can tell precisely what you’re performing. Camping out allows you to have a break through the contemporary comforts you enjoy. Some people start to see the attractiveness in this, other folks might find it too hard to have on the minimum. Having the finest camping out suggestions and tips could make your vacation as relaxing as possible and as much fun as it needs to be. There are several wonderful ideas in the write-up you study to try!

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  • Camping out is an excellent and magical time where by you and your friends can enjoy the excellent in the open air. The huge benefits include time away from the hustle and bustle of places to get a slow speed of life to get a saturday and sunday, experiencing and enjoying the basic delights in life. To get the most from your upcoming camping journey, read on in to the pursuing sentences. When proceeding outdoor camping, you need to make certain you keep a listing of all of the materials which you decide to provide. You really sure you consist of almost everything that you will need on the journey. This is certainly the easiest method to make sure that you don’t neglect one thing for your personal getaway. Prior to departing, get a few momemts to produce a listing of everything you need. There is certainly nothing even worse than arriving at a campsite and then discovering that you don’t have what you need to be comfy. A listing is a great aid as you are preparing. Make an effort to start to get thing’s together a couple of days before leaving so you have plenty of time. If you take your pet with a camping journey, be certain they have adequate check defense. Pests prosper in forests, and a lot of flea therapies tend not to extend security to add ticks, so check with your vet just before departing when your puppy has every little thing he needs and what you must do for proper tick elimination and eradication. You need to keep your hygiene while camping out. Great health is actually difficult when you are camping out at times, but you can preserve oneself nice and clean. A package of hand sanitizer is fantastic to get so that you can nice and clean hands and wrists just before eating. You can also use rubbing alcohol on locations of your body which are not delicate. A light naturally degradable detergent along with a sponge enables you to take small-bathing when water solutions are reduced. Make sure to finish establishing camping throughout daylight hours. If you have an Recreational vehicle, find a protect spot to recreation area. Should you be camping outdoors inside a tent, choose a free of moisture and level region of floor. Carrying this out throughout daylight hrs could save you headache and stress. This can save you from feeling stressed out and discouraged, as you can see what exactly you’re carrying out. Outdoor camping permits you to take a rest from the present day convenience you love. Some people begin to see the attractiveness within this, other individuals might find it too difficult to reside about the minimum. Finding the best camping suggestions and tips could make your holiday as comforting as you possibly can and as much fun as it must be. There are several fantastic tips in the report you study to try out!

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  • For numerous people, a camping vacation is an ideal chance to relaxation and chill out in general. Two things you will require for moving camping outdoors: good information and a location. The information on this page will assist you to learn some basic advice to assist the journey go easily. Continue reading with the pursuing sentences. Always seek protection prior to it really is as well darker to gauge your environment. When stuff go dim, there are actually it hard to erect a tent, identify timber and prepare food meals. This really is a lot more correct for metropolis people whoever eyeballs usually are not utilized to the pitch black. Avoid this situation by locating shelter just before the moon is out. A good multi-goal resource must be part of your camping gear. The two main sorts to take. Very first is definitely the found/hammer/axe 3-in-1 instrument for firewood and also other chores. Other is definitely the standard multi-function instrument with many different instruments upon it just like a can opener, tweezers, scissors, as well as a knife. When preparing to your camping outdoors venture, make sure you load only what you need for mealtimes. In case you are with the camping site, your food must stay frosty therefore it fails to ruin. In case you are in the trail, any other or unwanted foods could be a pressure. In the event you load adequate food for your time you are on the path, you will not be weighed down by excess weight. In case you have a young child, load up a quilt. You can lay down it all out on the ground and employ it being a makeshift engage in location. Take cars, dolls, or what ever goods your child is into. They could engage in with out receiving way too unclean and you could instruct them that they have to keep their games in the blanket for safekeeping. This will aid to help keep stuff from obtaining way too distributed. Make sure you complete establishing camp out while in daylight several hours. For those who have an RV, find a protected place to playground. If you are camping out in a tent, choose a free of moisture and flat region of soil. Accomplishing this during daylight hrs could save you trouble and aggravation. This could help you save from experiencing stressed and discouraged, as you have seen what exactly you’re undertaking. Camping outdoors is among the best experience in everyday life. Forewarned is forearmed, and will also be sure that your up coming camping outdoors adventure is much more fun and fewer worry.

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