BeActive in Auntumn #9 - Running - Coach 5K Plan - 1 mile RunWalkRun [EN/PL] by browery

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actifit · @browery · (edited)
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BeActive in Auntumn #9 - Running - Coach 5K Plan - 1 mile RunWalkRun [EN/PL]
<div class="text-justify"> 

[EN] The plan for today was very simple, to do the training from the plan, so 5 minutes of jogging or jogging, than 1 mile (1.61 km) of run for 80-90%, and 5 minutes of jogging or running. Of course, the mile could be run by the RunWalkRun method, but I decided to run it according to my capabilities. With the current so bad condition that running a one mile at a rate of 5:18 min/km was the top of my abilities. In one sentence, I was terribly lazzy this summer.

On Wednesday and Friday again I will do rhythms and jogs with acceleration, I have to do it better.

![20181015-2.jpg](https://ipfs.busy.org/ipfs/QmP8yvg7iXLdZY6wcVRsjqV6i4t8eApZMH8LtfVopcGVa9)

[PL] Plan na dziś był bardzo prosty, wykonać trening z planu, czyli 5 minut truchtu lub marszu, 1 mila (1,61 km) biegu na 80-90%, 5 minut truchtu lub marszu. Oczywiście mila mogła być pokonana metodą RunWalkRun, ja zdecydowałem się jednak ją przebiec na miarę moich możliwości. Z obecną kondycją jest tak źle, że pobiegnięcie mili w tempie 5:18 min/km było szczytem moich możliwości. Jednym zdaniem strasznie zapuściłem się tego lata.

W środę i piątek znowu rytmy i przebieżki z przyśpieszeniem, muszę się bardziej przyłożyć.

![20181015-3.jpg](https://ipfs.busy.org/ipfs/QmSZ681jVxZouGrTyUXCUX4KZRvAezuiGQrEv9N9ioq41d)

<center>

![20181015-1.PNG](https://ipfs.busy.org/ipfs/QmaW1SKqPvEpzQ2cJWCKz7v3X6Gd9vJkmgCLfdabcTT2wD)

</center>

***
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***
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</div><br><img src="https://cdn.steemitimages.com/DQmXv9QWiAYiLCSr3sKxVzUJVrgin3ZZWM2CExEo3fd5GUS/sep3.png"><br><table>	<tr>		<img src="https://cdn.steemitimages.com/DQmRgAoqi4vUVymaro8hXdRraNX6LHkXhMRBZxEo5vVWXDN/ACTIVITYCOUNT.png">	</tr>	<tr>		<div class="text-center"><b>10059</b></div>	</tr></table><table>	<tr>		<img src="https://cdn.steemitimages.com/DQmZ6ZT8VaEpaDzB16qZzK8omffbWUpEpe4BkJkMXmN3xrF/ACTIVITYTYPE.png">	</tr>	<tr>		<div class="text-center"><pre><b>Jogging, Running</b></div></pre></div>	</tr></table><div class="text-center"><img src="https://cdn.steemitimages.com/DQmY5UUP99u5ob3D8MA9JJW23zXLjHXHSRofSH3jLGEG1Yr/A-10.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>
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@steemactivities · 
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@runningproject · 
*No need to be a masochist to run well... but a bit of pain could make you stronger. ;)*
@amico

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*Resteemed by @runningproject*
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@dabeckster · 
I’m a big fan of the run walk run for avoiding injuries when I am building a base.
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@actifit ·
re-browery-actifit-browery-20181015t193925202z-20181016t042614829z
Congrats on providing **Proof of Activity** via your Actifit report!
You have accordingly been rewarded 57.375 AFIT tokens for your effort in reaching 10059 activity, as well as your user rank and report quality!
You also received an 5.49% upvote via @actifit account.
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