{"id":3680,"date":"2021-06-30T09:52:35","date_gmt":"2021-06-30T07:52:35","guid":{"rendered":"http:\/\/heleneholmsif.se\/langlopning\/?p=3680"},"modified":"2021-06-30T09:53:46","modified_gmt":"2021-06-30T07:53:46","slug":"traningsprogram-torsdag-1-7","status":"publish","type":"post","link":"https:\/\/heleneholmsif.se\/langlopning\/traningsprogram-torsdag-1-7\/","title":{"rendered":"Tr\u00e4ningsprogram torsdag 1\/7"},"content":{"rendered":"\n

Samling 18.00 i Pildammsparken korsningen John Ericssons v\u00e4g \/ Baltiska v\u00e4gen (Se karta) \/ uppv\u00e4rmd H\u00e4sthagen IP.<\/strong><\/p>\n\n\n\n

Uppv\u00e4rmning i form av l\u00f6pning till H\u00e4sthagens IP alternativt uppv\u00e4rmd p\u00e5 H\u00e4sthagen ca 18.20
l\u00f6pskolning
3-4 stegringslopp<\/p>\n\n\n\n

Intervall medeldistans:<\/strong>
”supertusingar”
4 x (400+300+200+100), 60s paus mellan delstr\u00e4ckorna, SP 3 min
Fart: 400m i 800m sedan progressiv \u00f6kning.
Total distans:<\/strong> 4000 m<\/p>\n\n\n\n

Intervall l\u00e5ngdistans:<\/strong>
10 x (600m) IT3, SP 60′
Total distans:<\/strong> 6000 m<\/p>\n\n\n\n

nedjoggning<\/p>\n\n\n\n

Vi genomf\u00f6r ett styrketr\u00e4ningspass med fr\u00e4msta syfte att st\u00e4rka b\u00e5lmusklerna.<\/p>\n\n\n\n

varvtid(s) 400m kilometertid
72 3m 00s
76 3m 10s
80 3m 20s
84 3m 30s
90 3m 45s
96 4m 00s
100 4m 10s
104 4m 20s
108 4m 30s<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/figure>\n","protected":false},"excerpt":{"rendered":"

Samling 18.00 i Pildammsparken korsningen John Ericssons v\u00e4g \/ Baltiska v\u00e4gen (Se karta) \/ uppv\u00e4rmd H\u00e4sthagen IP. Uppv\u00e4rmning i form av l\u00f6pning till H\u00e4sthagens IP alternativt uppv\u00e4rmd p\u00e5 H\u00e4sthagen ca 18.20l\u00f6pskolning3-4 stegringslopp Intervall medeldistans:”supertusingar”4 x (400+300+200+100), 60s paus mellan delstr\u00e4ckorna, SP 3 minFart: 400m i 800m sedan progressiv \u00f6kning.Total distans: 4000 m Intervall l\u00e5ngdistans:10 x […] L\u00e4s mer<\/i><\/a><\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[7,85,89],"tags":[22,36,94],"class_list":["post-3680","post","type-post","status-publish","format-standard","hentry","category-langlopning","category-lopning","category-torsdagsintervaller","tag-lopning","tag-malmo","tag-torsdagsintervaller"],"_links":{"self":[{"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/posts\/3680","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/comments?post=3680"}],"version-history":[{"count":2,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/posts\/3680\/revisions"}],"predecessor-version":[{"id":3685,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/posts\/3680\/revisions\/3685"}],"wp:attachment":[{"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/media?parent=3680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/categories?post=3680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/tags?post=3680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}