Aktywna regeneracja / Active recovery 🏃♂️: March 25 2026
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Dziś krótko i konkretnie – bieżnia + siłownia.
30 minut spokojnego biegu z progresją. 4,41 km, średnie tempo 6:48/km, tętno 123 bpm – pełna kontrola, lekko i bez szarpania. Końcówka szybciej, żeby pobudzić nogi, ale nadal w komforcie.
Po biegu szybka sesja siłowa – klatka + barki. 18 minut roboty, bez przeciągania, czysto pod utrzymanie siły i stabilizacji pod bieganie.
Mała jednostka, ale dokładnie taka, jaka była potrzebna.
🇬🇧
Short and simple today – treadmill + gym.
30 minutes easy run with progression. 4.41 km, avg pace 6:48/km, heart rate 123 bpm – fully controlled, smooth and relaxed. Slight pickup at the end just to wake the legs up.
After that, a quick strength session – chest + shoulders. 18 minutes, focused work to maintain strength and support running.
Small session, but exactly what was needed.
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