{"id":9217,"date":"2025-02-12T20:27:00","date_gmt":"2025-02-12T19:27:00","guid":{"rendered":"https:\/\/familjen.larsen.vc\/?p=9217"},"modified":"2025-02-12T21:46:59","modified_gmt":"2025-02-12T20:46:59","slug":"anaerobiskt-traningspass","status":"publish","type":"post","link":"https:\/\/familjen.larsen.vc\/?p=9217","title":{"rendered":"Anaerobiskt tr\u00e4ningspass"},"content":{"rendered":"\n<p>Direkt efter hemkomst fr\u00e5n jobb, byttes det om till l\u00f6parkl\u00e4der avsedda f\u00f6r l\u00f6pning i ett kallt och bl\u00e5sigt Malm\u00f6.<\/p>\n\n\n\n<p>Idag var det Anaerobisk \u00f6vning p\u00e5 schemat. Det b\u00f6rjade med uppv\u00e4rmning i 15-minuter i tempot 6:55. D\u00e4refter blev det l\u00f6pning 40-sekunder i tempot 4:50, vilket f\u00f6ljdes av 3-minuters \u00e5terh\u00e4mtning i tempot 8:20. Detta gjordes 4-g\u00e5nger och d\u00e4refter ytterligare 4-g\u00e5nger.<\/p>\n\n\n\n<p>Det hela avslutades med nedkylning, l\u00f6pning i 10 minuter. <\/p>\n\n\n\n<p>Hela tr\u00e4ningspasset var klart strax innan Ollebo. H\u00f6rlurarna gav dock upp en bra bit innan Sysav, s\u00e5 det blev till att titta p\u00e5 klockan, f\u00f6r att f\u00f6lja de sista instruktionerna.<\/p>\n\n\n\n<p>Fortsatte dock springa i lugnt tempo hela v\u00e4gen hem och d\u00e5 blev det till slut 10-km!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-scaled.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-1024x1024.jpg\" alt=\"\" class=\"wp-image-9218\" style=\"width:600px\" srcset=\"https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-1024x1024.jpg 1024w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-300x300.jpg 300w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-150x150.jpg 150w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-768x768.jpg 768w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-1536x1536.jpg 1536w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-2048x2048.jpg 2048w, https:\/\/familjen.larsen.vc\/wp-content\/uploads\/2025\/02\/2025_02_12_IMG_0785-1320x1320.jpg 1320w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p>Rundan jag sprang, tog mig bort f\u00f6rbi v\u00e5rt garage, till cykelbanan d\u00e4r jag v\u00e4nde v\u00e4nster mot Djupadal. Sprang f\u00f6rbi skolan, Limhamns kyrka och sedan f\u00f6rbi idrottsplatsen. Sprang \u00f6ver kalkbrottsgatan och sprang sedan l\u00e4ngs kalkbrottet och l\u00e4ngs Klagshamnsv\u00e4gen \u00e4nda bort till ICA Bunkeflo, d\u00e4r jag sv\u00e4ngde v\u00e4nster mot Sysav och Ollebo. D\u00e4refter samma v\u00e4g hem som Elinelundsrundan.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Direkt efter hemkomst fr\u00e5n jobb, byttes det om till l\u00f6parkl\u00e4der avsedda f\u00f6r l\u00f6pning i ett kallt och bl\u00e5sigt Malm\u00f6. Idag var det Anaerobisk \u00f6vning p\u00e5 schemat. Det b\u00f6rjade med uppv\u00e4rmning i 15-minuter i tempot 6:55. D\u00e4refter blev det l\u00f6pning 40-sekunder i tempot 4:50, vilket f\u00f6ljdes av 3-minuters \u00e5terh\u00e4mtning i tempot 8:20. Detta gjordes 4-g\u00e5nger och [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7944,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[281,292,346,227],"tags":[],"class_list":["post-9217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-broloppet-2025","category-camino-de-santiago","category-conquer-2025","category-garmin"],"_links":{"self":[{"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/posts\/9217","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=9217"}],"version-history":[{"count":1,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/posts\/9217\/revisions"}],"predecessor-version":[{"id":9219,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/posts\/9217\/revisions\/9219"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=\/wp\/v2\/media\/7944"}],"wp:attachment":[{"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/familjen.larsen.vc\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}