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        <title>bikestats.pl shovel | Wycieczki | shovel</title>
        <description><![CDATA[shovel.bikestats.pl shovel | Nowe wycieczki rowerowe]]></description>
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        <pubDate>Sun, 19 Apr 2026 14:28:03 GMT</pubDate>
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            <title>Kettlebells — Trening A</title>
            <link>http://shovel.bikestats.pl/2555878,Kettlebells-Trening-A.html</link>
            <description><![CDATA[Rozgrzewka
  Turkish Get Up: 4x1@22kg
  Swing - 1 Arm - Kettlebell: 4x5@22kg
  Clean &amp; Push Press - 1 Kettlebell: 5@22kg / 5@22kg / 3@22kg / 3@22kg

Superset A
  1 Leg Deadlift - 2 Kettlebell [Straight Leg]: 5x8@20kg
  Overhead Press - 1 Arm - Kettlebell: 4x6@20kg

Superset B (Giant Set)
  Bulgarian Split Squat - 1 Kettlebell: 8@24kg / 8@24kg / 8@25kg
  Inverted Row / Australian Pull Up: 3x8
  Hollow Body: 3x30s

AMRAP
  Hollow Rock: 9x3
  Push Up: 9x4
  Swing - Kettlebell: 10x5@30kg
  Mountain Climber (crossover): 10x10

Powered by goLIFT<br><strong>Data wpisu:</strong> 28.03.2026<br><br><a href="http://shovel.bikestats.pl/2555878,Kettlebells-Trening-A.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Sat, 28 Mar 2026 11:16:01 GMT</pubDate>
        <trip:date>2026-03-28</trip:date>
        <trip:distancetotal>0</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>01:08:40</trip:timenet>
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        <item>
            <title>Bleh</title>
            <link>http://shovel.bikestats.pl/2555740,Bleh.html</link>
            <description><![CDATA[<br><strong>Data wpisu:</strong> 27.03.2026<br><strong>Wszystkie km:</strong> 14.34<br><br><a href="http://shovel.bikestats.pl/2555740,Bleh.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Fri, 27 Mar 2026 18:56:02 GMT</pubDate>
        <trip:date>2026-03-27</trip:date>
        <trip:distancetotal>14.34</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>00:36:15</trip:timenet>
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        <item>
            <title>Kettlebells — Trening 2</title>
            <link>http://shovel.bikestats.pl/2555203,Kettlebells-Trening-2.html</link>
            <description><![CDATA[RFT
  Goblet Squat: 3x10
  Swing - 1 Arm Alternating - Kettlebell: 3x5
  Turkish Get Up: 3x2

Superseria (Giant Set)
  Front Squat - 2 Kettlebell: 3x8@22kg
  Chin Up: 3x6
  Renegade Row - Kettlebells: 3x5

EMOM
  Snatch - 1 Arm - Kettlebell: 5x5
  Hollow Body: 5x10s

Superset B
  Bulgarian Split Squat - 1 Kettlebell: 3x10@4kg
  Bent Over Row - 1 Arm (Hand and Knee on Bench) - Dumbbell: 3x10

Blok 5
  Hollow Body: 3x40s
  Side Plank - Feet Staggered: 3 sets
  Plank - with Shoulder Tap: 3 sets

Powered by goLIFT<br><strong>Data wpisu:</strong> 25.03.2026<br><br><a href="http://shovel.bikestats.pl/2555203,Kettlebells-Trening-2.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Wed, 25 Mar 2026 19:04:02 GMT</pubDate>
        <trip:date>2026-03-25</trip:date>
        <trip:distancetotal>0</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>00:21:12</trip:timenet>
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        <item>
            <title>Kettlebells — Trening 1</title>
            <link>http://shovel.bikestats.pl/2555168,Kettlebells-Trening-1.html</link>
            <description><![CDATA[Trening silowy - goLIFT<br><strong>Data wpisu:</strong> 25.03.2026<br><br><a href="http://shovel.bikestats.pl/2555168,Kettlebells-Trening-1.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Wed, 25 Mar 2026 17:48:04 GMT</pubDate>
        <trip:date>2026-03-25</trip:date>
        <trip:distancetotal>0</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>00:00:37</trip:timenet>
        </item>
        <item>
            <title>Afternoon Ride</title>
            <link>http://shovel.bikestats.pl/2555062,Afternoon-Ride.html</link>
            <description><![CDATA[<br><strong>Data wpisu:</strong> 25.03.2026<br><strong>Wszystkie km:</strong> 7.22<br><br><a href="http://shovel.bikestats.pl/2555062,Afternoon-Ride.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Wed, 25 Mar 2026 13:56:01 GMT</pubDate>
        <trip:date>2026-03-25</trip:date>
        <trip:distancetotal>7.22</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>00:17:20</trip:timenet>
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        <item>
            <title>Lunch Ride</title>
            <link>http://shovel.bikestats.pl/2555044,Lunch-Ride.html</link>
            <description><![CDATA[<br><strong>Data wpisu:</strong> 25.03.2026<br><strong>Wszystkie km:</strong> 12.09<br><br><a href="http://shovel.bikestats.pl/2555044,Lunch-Ride.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Wed, 25 Mar 2026 13:16:02 GMT</pubDate>
        <trip:date>2026-03-25</trip:date>
        <trip:distancetotal>12.09</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>00:30:10</trip:timenet>
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        <item>
            <title>Trzeba korzystać</title>
            <link>http://shovel.bikestats.pl/2554672,Trzeba-korzystac.html</link>
            <description><![CDATA[<br><strong>Data wpisu:</strong> 24.03.2026<br><strong>Wszystkie km:</strong> 65.83<br><br><a href="http://shovel.bikestats.pl/2554672,Trzeba-korzystac.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Tue, 24 Mar 2026 14:20:05 GMT</pubDate>
        <trip:date>2026-03-24</trip:date>
        <trip:distancetotal>65.83</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>02:24:26</trip:timenet>
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        <item>
            <title>Afternoon Mountain Bike Ride</title>
            <link>http://shovel.bikestats.pl/2554262,Afternoon-Mountain-Bike-Ride.html</link>
            <description><![CDATA[<br><strong>Data wpisu:</strong> 23.03.2026<br><strong>Wszystkie km:</strong> 31.61<br><br><a href="http://shovel.bikestats.pl/2554262,Afternoon-Mountain-Bike-Ride.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Mon, 23 Mar 2026 14:10:04 GMT</pubDate>
        <trip:date>2026-03-23</trip:date>
        <trip:distancetotal>31.61</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>01:44:13</trip:timenet>
        </item>
        <item>
            <title>Ustawienia</title>
            <link>http://shovel.bikestats.pl/2553472,Ustawienia.html</link>
            <description><![CDATA[<br><strong>Data wpisu:</strong> 21.03.2026<br><strong>Wszystkie km:</strong> 7.75<br><br><a href="http://shovel.bikestats.pl/2553472,Ustawienia.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Sat, 21 Mar 2026 16:56:03 GMT</pubDate>
        <trip:date>2026-03-21</trip:date>
        <trip:distancetotal>7.75</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>00:32:37</trip:timenet>
        </item>
        <item>
            <title>Lunch Weight Training</title>
            <link>http://shovel.bikestats.pl/2553287,Lunch-Weight-Training.html</link>
            <description><![CDATA[<br><strong>Data wpisu:</strong> 21.03.2026<br><br><a href="http://shovel.bikestats.pl/2553287,Lunch-Weight-Training.html#comments">Nie ma jeszcze komentarzy, Twój może być pierwszy.</a>]]></description>
            <author>shovel</author>
            <pubDate>Sat, 21 Mar 2026 11:06:03 GMT</pubDate>
        <trip:date>2026-03-21</trip:date>
        <trip:distancetotal>0</trip:distancetotal>
        <trip:distanceoffroad>0</trip:distanceoffroad>
        <trip:timenet>00:53:24</trip:timenet>
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