{"id":8,"date":"2010-01-02T07:56:00","date_gmt":"2010-01-02T07:56:00","guid":{"rendered":"http:\/\/zintoo.com\/blog\/?p=8"},"modified":"2010-01-02T07:56:00","modified_gmt":"2010-01-02T07:56:00","slug":"traning-2006-2009-och-framat","status":"publish","type":"post","link":"https:\/\/zintoo.com\/?p=8","title":{"rendered":"Tr\u00e4ning 2006-2009 och fram\u00e5t"},"content":{"rendered":"<p>Summering av de senaste \u00e5ren (2006-2007 reggades endast l\u00f6pning).<br \/><a onblur=\"try {parent.deselectBloggerImageGracefully();} catch(e) {}\" href=\"http:\/\/3.bp.blogspot.com\/_EFCyjC68wdA\/Sz78168bi5I\/AAAAAAAAAJY\/V8JdVux_AYw\/s1600-h\/tr%C3%A4ningstimmar.png\"><img decoding=\"async\" style=\"margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 300px;\" src=\"http:\/\/3.bp.blogspot.com\/_EFCyjC68wdA\/Sz78168bi5I\/AAAAAAAAAJY\/V8JdVux_AYw\/s400\/tr%C3%A4ningstimmar.png\" border=\"0\" alt=\"\"id=\"BLOGGER_PHOTO_ID_5422049004686642066\" \/><\/a><\/p>\n<p>2009 blev p\u00e5 m\u00e5nga s\u00e4tt ett bra \u00e5r. Hyfsad balans egentligen, men t\u00e5l att \u00f6kas. Ska en tr\u00e4ningsplan till Kalmar f\u00f6ljas s\u00e5 kommer det bli stor \u00e4ndring.<br \/>En grov gissning f\u00f6r 2010 blir:<br \/>Simma: 2 pass i veckan, totalt 100h<br \/>Springa: 40km\/vecka, totalt 2000km, 170h<br \/>Cykla: Kommer vara intensivare under v\u00e5ren och sommaren, l\u00e5t s\u00e4ga lika mkt som l\u00f6pning totalt, dvs ca 5000km, 170h<\/p>\n<p>Gym och annat fluff tillkommer, s\u00e5 s\u00e4g 500h totalt. Det \u00e4r ca 10h\/vecka. Det kommer mao. inte h\u00e5llas. <\/p>\n<p>En mer realistisk approach kommer vara att ha en plan f\u00f6r f\u00f6rsta halv\u00e5ret och en annan f\u00f6r andra.<br \/>Simma: 2h\/vecka resp. 1h\/vecka => 50h + 25h = 75h<br \/>Springa: 40km\/vecka resp. 20km\/vecka => 1000km + 500km => 80h + 40h = 120h<br \/>Cykla: 2400km resp 1200km => 80h + 40h = 120h<\/p>\n<p>Gym och annat fluff tar oss till ca 350h, varav kanske 250h f\u00f6rsta halv\u00e5ret. Betydligt mer realistiskt, det k\u00f6r vi p\u00e5.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Summering av de senaste \u00e5ren (2006-2007 reggades endast l\u00f6pning). 2009 blev p\u00e5 m\u00e5nga s\u00e4tt ett bra \u00e5r. Hyfsad balans egentligen, men t\u00e5l att \u00f6kas. Ska en tr\u00e4ningsplan till Kalmar f\u00f6ljas s\u00e5 kommer det bli stor \u00e4ndring.En grov gissning f\u00f6r 2010 blir:Simma: 2 pass i veckan, totalt 100hSpringa: 40km\/vecka, totalt 2000km, 170hCykla: Kommer vara intensivare under &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/zintoo.com\/?p=8\" class=\"more-link\">Forts\u00e4tt l\u00e4sa<span class=\"screen-reader-text\"> \u201dTr\u00e4ning 2006-2009 och fram\u00e5t\u201d<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":5,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,11],"tags":[20,36],"_links":{"self":[{"href":"https:\/\/zintoo.com\/index.php?rest_route=\/wp\/v2\/posts\/8"}],"collection":[{"href":"https:\/\/zintoo.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zintoo.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zintoo.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zintoo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8"}],"version-history":[{"count":0,"href":"https:\/\/zintoo.com\/index.php?rest_route=\/wp\/v2\/posts\/8\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zintoo.com\/index.php?rest_route=\/wp\/v2\/posts\/5"}],"wp:attachment":[{"href":"https:\/\/zintoo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zintoo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zintoo.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}