{"id":307,"date":"2025-01-15T08:13:15","date_gmt":"2025-01-15T07:13:15","guid":{"rendered":"https:\/\/www.bezwymowki.pl\/?p=307"},"modified":"2025-01-15T08:20:58","modified_gmt":"2025-01-15T07:20:58","slug":"projekt-mediolan","status":"publish","type":"post","link":"https:\/\/www.bezwymowki.pl\/index.php\/2025\/01\/15\/projekt-mediolan\/","title":{"rendered":"Projekt Mediolan"},"content":{"rendered":"\n

Jednym z g\u0142\u00f3wnych moich start\u00f3w w 2025 roku b\u0119dzie p\u00f3\u0142maraton w Mediolanie 23 marca. Tym razem postawi\u0142em na plan treningowy oparty o wi\u0119cej jako\u015bciowych ni\u017c ilo\u015bciowych jednostek. Chocia\u017c kilometra\u017c jego nie b\u0119dzie zachwyca\u0142 to wydaje mi si\u0119, \u017ce to w\u0142a\u015bnie si\u0142y zabrak\u0142o pomi\u0119dzy tej granic\u0105 1:32:31 z obecnego PR do z\u0142amania 1:30 – bo taki jest cel na W\u0142ochy. <\/p>\n\n\n\n

D\u0142ugo\u015b\u0107 planu to 12 tygodni, ale pisz\u0105c to zosta\u0142o mi jakie\u015b 9,5 do przerobienia. Nie zacz\u0105\u0142em go tak\u017ce z poziomu zero, tylko co\u015b tam w grudniu pobiega\u0142em czasem szybciej by si\u0119 wkr\u0119ci\u0107 w obroty. Trasa startu jest bardzo p\u0142aska poprzez centrum miasta z pi\u0119knymi widokami wi\u0119c to tylko dodatkowo motywuje, ale w najgorszym wypadku b\u0119d\u0119 mia\u0142 zaliczony start za granic\u0105 o kt\u00f3rym marzy\u0142em ostatnio wi\u0119c bilans wcale nie jest taki z\u0142y. Po drodze b\u0119dzie jeszcze kilka start\u00f3w takich jak City Trail Warszawa, Bieg Chomicz\u00f3wki czy chocia\u017cby bieg dla WO\u015aP. <\/p>\n\n\n\n

U\u015bredniaj\u0105c m\u00f3j tydzie\u0144 to 3 jednostki biegowe, 2 si\u0142owe gdzie jedna cz\u0119\u015b\u0107 to praca nad technik\u0105 biegu, a druga to typowo si\u0142owa. Swoj\u0105 drog\u0105 nad technik\u0105 pracuje od analizy biegu (11.10) z Judyt\u0105 kt\u00f3ra jest zdecydowanie m\u0105drzejsza ode mnie w tej kwestii, ale opowiem o tym w innym w\u0105tku. Z nowo\u015bci to za\u0142o\u017cy\u0142em Strave <\/a>i sprawdzam czy si\u0119 z ni\u0105 polubi\u0119. <\/p>\n\n\n\n

Wystartowa\u0142a tak\u017ce licytacja dla WO\u015aP<\/a> z planem biegowym ode mnie. Ruszy\u0142 te\u017c ostatnio sklep<\/a>, gdzie p\u00f3ki co s\u0105 wsp\u00f3\u0142prace i koszulki, ale ju\u017c planuje rozszerzenie oferty o kilka biegowych gad\u017cet\u00f3w nied\u0142ugo. Kurcze – po\u0142owa stycznia jest, a ja my\u015bla\u0142em \u017ce ma\u0142o co zrobi\u0142em w tym roku dop\u00f3ki tego nie spisa\u0142em, no nic – dzia\u0142am dalej i wr\u00f3c\u0119 za jaki\u015b czas z kolejnym wpisem, szeroko\u015bci!<\/p>\n\n\n\n

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

Jednym z g\u0142\u00f3wnych moich start\u00f3w w 2025 roku b\u0119dzie p\u00f3\u0142maraton w Mediolanie 23 marca. Tym razem postawi\u0142em na plan treningowy […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[33],"class_list":["post-307","post","type-post","status-publish","format-standard","hentry","category-non-classe","tag-stramilano"],"aioseo_notices":[],"uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"woocommerce_thumbnail":false,"woocommerce_single":false,"woocommerce_gallery_thumbnail":false},"uagb_author_info":{"display_name":"Tomasz","author_link":"https:\/\/www.bezwymowki.pl\/index.php\/author\/admin4265\/"},"uagb_comment_info":0,"uagb_excerpt":"Jednym z g\u0142\u00f3wnych moich start\u00f3w w 2025 roku b\u0119dzie p\u00f3\u0142maraton w Mediolanie 23 marca. Tym razem postawi\u0142em na plan treningowy […]","_links":{"self":[{"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/posts\/307","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/comments?post=307"}],"version-history":[{"count":3,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/posts\/307\/revisions"}],"predecessor-version":[{"id":313,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/posts\/307\/revisions\/313"}],"wp:attachment":[{"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/media?parent=307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/categories?post=307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/tags?post=307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}