FJ 2023#298 - NOV 14

[browery]

Wczoraj znów nie było co raportować. Pracowałem na zastępstwo za kolegę. Tak się złożyło, że w bazie był dzień wolny za 11 listopada, w związku z tym prawie wszystko było zamknięte, siłownia też. Myślałem, że wyjdę chociaż na spacer po bazie w czasie przerwy, niestety przez cały dzień padało i tak na poważnie, że nie było najmniejszych szans na spacer.

Dziś natomiast miałem ochotę na dłuższy spacer, żona jednak stwierdziła, że ona by wolała potruchtać. Co miałem zrobić? Wciągnąłem tylko legginsy. Pojechaliśmy do bazy, bo tam żona najlepiej się czuje. Uznałem, że to będzie doskonała okazja do rozpoczęcia nowego planu biegowego, żeby go wystartować potrzebowałem zrobić "bieg wzorcowy". Nie wiadomo dlaczego główny wjazd do bazy był zablokowany przez policję. Szkoda nam było tracić czasu na objazd bazy, żeby wjechać tylną bramą i pojechaliśmy nad kanał.

Ruszyłem na "bieg wzorcowy", czyli dwie minuty truchtu, pięć minut na maksa i dwie minuty rozbiegania. Wyszło całkiem dobrze, bo bieg testowy wyszedł w tempie 4:57 min/km. Było to znacznie lepiej niż się spodziewałem, skoro mam już bieg testowy za sobą to teraz czeka mnie kilka tygodni realizacji planu treningowego, myślę, że to dobry sposób na jesienno-zimowy okres.

[ENG] Yesterday there was nothing to report again. I worked as a replacement for a friend. It happened that the base had a day off on November 11, so almost everything was closed, including the gym. I thought I would at least go for a walk around the base during the break, but unfortunately it was raining so heavily all day that there was no chance for a walk.
Today, however, I felt like taking a longer walk, but my wife said that she would rather jog. What was I supposed to do? I just pulled on my leggings. We went to the base because my wife feels best there. I decided that this would be a perfect opportunity to start a new running plan, to start it I needed to do a "reference run". It is not known why the main entrance to the base was blocked by police. We didn't want to waste time driving around the base to enter through the back gate and went to the canal.
I set off for a "reference run", i.e. two minutes of jogging, five minutes of maximum effort and two minutes of running. It turned out quite well, because the test run was at a pace of 4:57 min/km. It was much better than I expected, since I have already completed the test run, now I have a few weeks of implementing the training plan, I think this is a good way to spend the autumn and winter period.

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Dystans pokonany w 2023 roku: 4009,55 km - z podziałem na dyscypliny:

Dyscyplina	Dystans
Spacer / Marsz / Nordic Walking	2636,93 km (+5,55 km)
Kolarstwo / Rower MTB	736,47 km
Jogging / Bieganie	489,17 km (+1,63 km)
Ergometr wioślarski	36,89 km
Orbitrek	106,36 km
wander.earth 2023	386,22 km

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The 15th Season of #POLIAC starts 15 November 2023, more here.

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

14/11/2023

8773

Daily Activity, Gym, Jogging, Running, Walking

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Manually curated by ewkaw from the @qurator Team. Keep up the good work!

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