Severity: 8192
Message: Creation of dynamic property CI_URI::$config is deprecated
Filename: core/URI.php
Line Number: 101
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Router::$uri is deprecated
Filename: core/Router.php
Line Number: 127
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$benchmark is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$hooks is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$config is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$log is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$utf8 is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$uri is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$exceptions is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$router is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$output is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$security is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$input is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$lang is deprecated
Filename: core/Controller.php
Line Number: 82
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$db is deprecated
Filename: core/Loader.php
Line Number: 396
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_DB_mysqli_driver::$failover is deprecated
Filename: database/DB_driver.php
Line Number: 371
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$form_validation is deprecated
Filename: core/Loader.php
Line Number: 1283
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::open($save_path, $name) should either be compatible with SessionHandlerInterface::open(string $path, string $name): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 132
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::close() should either be compatible with SessionHandlerInterface::close(): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 294
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::read($session_id) should either be compatible with SessionHandlerInterface::read(string $id): string|false, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 168
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::write($session_id, $session_data) should either be compatible with SessionHandlerInterface::write(string $id, string $data): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 237
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::destroy($session_id) should either be compatible with SessionHandlerInterface::destroy(string $id): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 317
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::gc($maxlifetime) should either be compatible with SessionHandlerInterface::gc(int $max_lifetime): int|false, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 358
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 282
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: session_set_cookie_params(): Session cookie parameters cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 289
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 304
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 314
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 315
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 316
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 317
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 375
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: drivers/Session_files_driver.php
Line Number: 108
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: session_set_save_handler(): Session save handler cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 110
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: Warning
Message: session_start(): Session cannot be started after headers have already been sent
Filename: Session/Session.php
Line Number: 143
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$session is deprecated
Filename: core/Loader.php
Line Number: 1283
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 175
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/controllers/Article.php
Line: 7
Function: __construct
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/public_html/index.php
Line: 336
Function: require_once
Severity: 8192
Message: Creation of dynamic property Article::$dynamic_menu_original is deprecated
Filename: core/Loader.php
Line Number: 1283
Backtrace:
File: /home/aspartakus/domains/archiwum.mksspartakus.pl/application/core/MY_Controller.php
Line: 7
Function: __construct
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W sobotę, 14 września spotkaliśmy się w puszczy, by wspólnie pobiegać. Spontaniczna inicjatywa kilku okolicznych biegaczy pod patronatem MKS Spartakus przyciągnęła ok. 30 osób już na pierwszym treningu. Przyszły osoby o różnym poziomie zaawansowania: ci, którzy biegają maratony, inni, którzy w bieganiu stawiają dopiero pierwsze kroki oraz tacy, którzy szukają wskazówek, jak bieganie uczynić bardziej usystematyzowanym i efektywnym. Dużą grupę stanowiły dzieci, które z radością przyłączyły się do ćwiczeń.
Uczestnicy treningu mogli przekonać się, że bieganie to nie tylko zaliczanie kilometrów, ale także inne elementy, które pomagają w budowaniu formy oraz zapobiegają kontuzjom.
Trener, Ilya Markov, rozpoczął trening od rozgrzewki, której podstawę stanowiły ćwiczenia rozciągające. Następnie zaprosił na już trochę bardziej wymagające ćwiczenia budujące siłę biegową.
Ze względu na zróżnicowanie formy biegaczy zostały utworzone dwie grupy: początkująca i zaawansowana. Pierwsza z nich marszobiegiem pokonała 4-kilometrową pętlę. Druga w tempie 5.30-6.00 / km przebiegła ok. 7-kilometrowe okrążenie. Jak podkreślali uczestnicy, w grupie biegnie się szybciej i bardziej mobilizuje do wysiłku, więc nawet ci, którym trudno było wytrzymać tempo biegu, w dobrym humorze dotarli do mety. Tutaj szczególne brawa należą się Paniom!
Na zakończenie wszyscy, którzy dotrwali do końca, wykonali streczing, przyspieszający regenerację po wysiłku. Najambitniejsi dokończyli trening, dokładając dodatkowe kilometry.
Trzeba przyznać, że Niepołomiczanie mają niesamowite szczęście, że w pobliżu mieszka profesjonalny trener, z którego doświadczenia mogą korzystać. Ilya Markov to utytułowany zawodnik, do niedawna trener polskiej kadry chodziarzy oraz trener-asystent Henryka Szosta, najlepszego polskiego maratończyka. Najwięcej sukcesów przyniosły mu starty w chodzie na 20 km. Podczas Igrzysk Olimpijskich w Atlancie w 1996 r. był drugi, w 1998 r. zdobył tytuł Mistrza Europy, a w 1999 r. mistrzostwo świata.
We wrześniowe weekendy zapraszamy biegaczy na wszystkich poziomach zaawansowania, a także osoby początkujące na bezpłatne treningi, które poprowadzi Ilya Markov. Spotykamy się bez względu na pogodę: 22 września (niedziela), 29 września (niedziela), godz. 10.00, parking przy puszczy k. „Smak Bar”, ul. Bocheńska (droga 75). Czas trwania treningu to ok. 1,5-2 godzin.
Informacje o treningach można znaleźć na stronie www.mksspartakus.pl. Zachęcamy do dołączenia do teamu „Niepołomice biegają” na endomondo oraz do społeczności na facebooku https://www.facebook.com/niepolomicebiegaja
Informacji udzielają Ilya Markov: 691 694 706 i Marek Burda (MKS Spartakus): 600 610 064.
