{"id":6925,"date":"2022-09-29T16:43:44","date_gmt":"2022-09-29T15:43:44","guid":{"rendered":"https:\/\/familjen.larsen.vc\/?p=6925"},"modified":"2022-09-30T16:51:55","modified_gmt":"2022-09-30T15:51:55","slug":"3e-traningspasset-infor-10k","status":"publish","type":"post","link":"https:\/\/familjen.larsen.vc\/?p=6925","title":{"rendered":"3:e tr\u00e4ningspasset inf\u00f6r 10k"},"content":{"rendered":"<p>Det tredje tr\u00e4ningspasset f\u00f6r Garmin Coach 10k f\u00f6rberedelsen, innebar intervalltr\u00e4ning i backe.<\/p>\n<p>Det b\u00f6rjade med en fem minuters uppv\u00e4rmning, d\u00e4r jag gick och joggade l\u00e4tt.<\/p>\n<p>D\u00e4refter blev det 30-sekunders kadens med 30-sekunders vila x4.<\/p>\n<p>D\u00e4refter blev det g\u00e5ng till jogg till l\u00f6pning och sedan glidning tillbaka till g\u00e5ng 30-sekunder x4.<\/p>\n<p>Sedan var det dags f\u00f6r backtr\u00e4ning.<\/p>\n<p>4-g\u00e5nger skulle det l\u00f6pas uppf\u00f6r backen med h\u00f6g kadens i 15-sekunder, d\u00e4refter nerf\u00f6r backen.<\/p>\n<p>Till slut var det fem minuters nedvarvning d\u00e5 jag gick.<\/p>\n<div id=\"attachment_6918\" style=\"width: 197px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6279.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-6918\" class=\"size-medium wp-image-6918\" src=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6279-187x300.jpg\" alt=\"\" width=\"187\" height=\"300\" srcset=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6279-187x300.jpg 187w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6279-637x1024.jpg 637w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6279.jpg 750w\" sizes=\"auto, (max-width: 187px) 100vw, 187px\" \/><\/a><p id=\"caption-attachment-6918\" class=\"wp-caption-text\">Tr\u00e4ningsstr\u00e4ckan<\/p><\/div>\n<div id=\"attachment_6919\" style=\"width: 197px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6280.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-6919\" class=\"wp-image-6919 size-medium\" src=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6280-187x300.jpg\" alt=\"\" width=\"187\" height=\"300\" srcset=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6280-187x300.jpg 187w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6280-637x1024.jpg 637w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2022\/09\/20220929_IMG_6280.jpg 750w\" sizes=\"auto, (max-width: 187px) 100vw, 187px\" \/><\/a><p id=\"caption-attachment-6919\" class=\"wp-caption-text\">Backtr\u00e4ning<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Det tredje tr\u00e4ningspasset f\u00f6r Garmin Coach 10k f\u00f6rberedelsen, innebar intervalltr\u00e4ning i backe. Det b\u00f6rjade med en fem minuters uppv\u00e4rmning, d\u00e4r jag gick och joggade l\u00e4tt. D\u00e4refter blev det 30-sekunders kadens med 30-sekunders vila x4. D\u00e4refter blev det g\u00e5ng till jogg till l\u00f6pning och sedan glidning tillbaka till g\u00e5ng 30-sekunder x4. Sedan var det dags f\u00f6r [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[122,256],"tags":[],"class_list":["post-6925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motion","category-mustaschmilen-2022"],"_links":{"self":[{"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/posts\/6925","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6925"}],"version-history":[{"count":1,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/posts\/6925\/revisions"}],"predecessor-version":[{"id":6926,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/posts\/6925\/revisions\/6926"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/media\/6900"}],"wp:attachment":[{"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}