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AQUA - pomiary + rytmy na bieżni. : March 19 2022 by ptaku

View this thread on: hive.blogpeakd.comecency.com
· @ptaku · (edited)
$4.62
AQUA - pomiary + rytmy na bieżni. : March 19 2022
![](https://usermedia.actifit.io/df6d5d25-97d8-4183-9a91-6eaf9d589e3d)

![](https://usermedia.actifit.io/1e660fb1-37ab-4166-a7d5-228062bf0328)

![](https://usermedia.actifit.io/60d58d7a-844e-4daa-9abd-eb9100b15a79)

<br>

Do pomiarów odniosłem się we wczorajszym raporcie.

W skrócie - mięśnie, woda, i ilość tkanki tłuszczowej bez zmian od pomiaru w grudniu.

Wprowadzam lekkie zmiany w diecie (zwiększam minimalnie ilość węglowodanów, i białka), i zobaczymy za miesiąc, co wyjdzie z pomiarów.

<br>

#### A teraz jedziemy z analizą treningu.

<br>

![](https://usermedia.actifit.io/60ac1bdc-57ed-4e8c-8fbe-7e97e56f68cc)

<br>

Interwały/rytmy trwały nieco ponad godzinę, i przebiegłem w tym czasie 10 km.

<br>

![](https://usermedia.actifit.io/641bcab4-8a42-4bae-b82c-a4b8f57bde78)

<br>

**Rozpiska treningu wyglądała następująco:**
- rozgrzewka
- 2 km w tempie 5.20
- 0.5 km odpoczynku - marsz
- 2 km w tempie 5.20
- 0.5 km odpoczynku - marsz
- 2 km w tempie 5.20
- 0.5 km odpoczynku - marsz
- 2 km w tempie 5.20
- 0.5 km odpoczynku - marsz

<br>

![](https://usermedia.actifit.io/7416a97d-af58-4f9f-aa7d-4e5dc488fe59)

<br>

Wspominałem ostatnio, że będę bardziej zwracał uwagę na kadencję (ale oczywiście bez przesady).

Widać wyraźnie, że tempo w okolicach 5.20 generuje u mnie kadencję w okolicach optymalnej wartości 180 kroków/min.

<br>

![](https://usermedia.actifit.io/3b0d35ee-d375-4b61-8e5c-d50b65e1f7bd)

<br>

Bieganie z tak dużą dla mnie prędkością, to stosunkowo nowy bodziec dla mojego organizmu. W związku w tym tętno jest wysokie.

Przyzwyczajenie się do tempa w okolicach 5.00 zajmie mi zapewne sporo czasu, ale na tym ta zabawa polega 😎

<br>

![](https://usermedia.actifit.io/4d510759-3e98-41e1-9940-fe6232bdfae7)

![](https://usermedia.actifit.io/f850d1ad-2c4b-4717-b848-279d63e09bb0)

<br>

Bezpośrednio po treningu wjechało białko, a po powrocie do domu, w niedługim czasie zjadłem łososia z mozzarellą.

W ten sposób uzupełniłem białko, natomiast jako ciekawostkę mogę dodać, że po dłuższej chwili rozbolała mnie głowa - organizm domagał się węglowodanów.

Dorzuciłem kolejny posiłek z porcją węgli, i ból głowy zniknął.

Proste i skuteczne 😁

<br>
 <br/> _This report was published via Actifit app ([Android](https://bit.ly/actifit-app) | [iOS](https://bit.ly/actifit-ios)). Check out the original version [here on actifit.io](https://actifit.io/@ptaku/actifit-ptaku-20220320t171815921z)_ <br/> <br><img src="https://cdn.steemitimages.com/DQmXv9QWiAYiLCSr3sKxVzUJVrgin3ZZWM2CExEo3fd5GUS/sep3.png"><br><table>	<tr>		<img src="https://actifit.s3.us-east-1.amazonaws.com/ACTIVITYDATE.png">	</tr>	<tr>		<div class="text-center"><b>19/03/2022</b></div>	</tr></table><table>	<tr>		<img src="https://cdn.steemitimages.com/DQmRgAoqi4vUVymaro8hXdRraNX6LHkXhMRBZxEo5vVWXDN/ACTIVITYCOUNT.png">	</tr>	<tr>		<div class="text-center"><b>28670</b></div>	</tr></table><table>	<tr>		<img src="https://cdn.steemitimages.com/DQmZ6ZT8VaEpaDzB16qZzK8omffbWUpEpe4BkJkMXmN3xrF/ACTIVITYTYPE.png">	</tr>	<tr>		<div class="text-center"><pre><b>Daily Activity, Photowalking, Running</b></div></pre></div>	</tr></table><div class="text-center"><img src="https://cdn.steemitimages.com/DQmNp6YwAm2qwquALZw8PdcovDorwaBSFuxQ38TrYziGT6b/A-20.png"><a href="https://bit.ly/actifit-app"><img src="https://cdn.steemitimages.com/DQmQqfpSmcQtfrHAtzfBtVccXwUL9vKNgZJ2j93m8WNjizw/l5.png"></a><a href="https://bit.ly/actifit-ios"><img src="https://cdn.steemitimages.com/DQmbWy8KzKT1UvCvznUTaFPw6wBUcyLtBT5XL9wdbB7Hfmn/l6.png"></a></div>
👍  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 10 others
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@actifit ·
Congrats on providing **Proof of Activity** via your Actifit report!


You have been rewarded 112.2588 AFIT tokens for your effort in reaching 28670 activity, as well as your user rank and report quality!
You also received a 25.44% upvote via @actifit account. **25.00% of this upvote value is a result of an exchange transaction you performed for 200 AFIT tokens !**
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@hivebuzz ·
Congratulations @ptaku! You have completed the following achievement on the Hive blockchain and have been rewarded with new badge(s):

<table><tr><td><img src="https://images.hive.blog/60x70/http://hivebuzz.me/@ptaku/posts.png?202203202012"></td><td>You published more than 1200 posts.<br>Your next target is to reach 1300 posts.</td></tr>
</table>

<sub>_You can view your badges on [your board](https://hivebuzz.me/@ptaku) and compare yourself to others in the [Ranking](https://hivebuzz.me/ranking)_</sub>
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To support your work, I also upvoted your post!


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@matthew1 ·
Też muszę zacząć rozplanowywać swój trening i dietę, na chwilę robię wszystko chaotycznie, bez ładu i składu. Przydałoby się jeszcze liczyć, ile biegłem, a ile chodziłem. Myślę, że analizy moich wędrówek wpłynęłyby na mnie dobrze, gdybym widział progres, miałbym większą motywację. Gratuluję też dzisiejszego wyniku, niedługo sam się zabiorę za dłuższe spacery z ćwiczeniami. 
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@ptaku ·
Zegarek pomaga to wszystko ładnie policzyć. Polecam Garmina.
Ja jestem fanem statystyk, różnych danych, wykresów itp, więc mnie to cieszy.
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@poshtoken ·
https://twitter.com/Marekptaku/status/1505609110842187781
<sub> The rewards earned on this comment will go directly to the person sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.</sub>
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