{"id":103,"date":"2016-09-10T15:51:06","date_gmt":"2016-09-10T13:51:06","guid":{"rendered":"http:\/\/triathlon.nu\/david\/?p=103"},"modified":"2016-09-10T15:51:06","modified_gmt":"2016-09-10T13:51:06","slug":"min-traning-ironman-2015-ironman-2016-analys","status":"publish","type":"post","link":"https:\/\/triathlon.nu\/david\/2016\/09\/10\/min-traning-ironman-2015-ironman-2016-analys\/","title":{"rendered":"Min tr\u00e4ning Ironman 2015 &#8211; Ironman 2016: Analys"},"content":{"rendered":"<p>Det h\u00e4r inl\u00e4gget g\u00f6r jag f\u00f6r att analysera min tr\u00e4ning. Jag har nu k\u00f6rt tv\u00e5 Ironman. Mitt f\u00f6rsta Ironman gjorde jag med m\u00e5let att komma runt, mitt andra med m\u00e5let att f\u00e5 en Kona-tid. Det misslyckades jag tyv\u00e4rr med. Formtoppningen den sista veckan var bra och loppets genomf\u00f6rande likas\u00e5\u00a0(jag fick ut allt). Jag hade dock f\u00f6rberett mig f\u00f6r d\u00e5ligt. Tanken \u00e4r nu att titta tillbaka \u00a0p\u00e5 vad jag gjorde 2014, 2015 och 2016. Vad kan jag ha gjort b\u00e4ttre och vad gjorde jag bra?<\/p>\n<h1>\u00d6vergripande data<\/h1>\n<table dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"154\" \/>\n<col width=\"150\" \/>\n<col width=\"146\" \/><\/colgroup>\n<tbody>\n<tr>\n<td><\/td>\n<td>2014-08 &#8212; 2015-08<\/td>\n<td>2015-08 &#8212; 2016-08<\/td>\n<\/tr>\n<tr>\n<td>Tr\u00e4ningstid, H:M:S<\/td>\n<td>425:23:25<\/td>\n<td>515:43:13<\/td>\n<\/tr>\n<tr>\n<td>Str\u00e4cka<\/td>\n<td>4984.93 km<\/td>\n<td>6089.39 km<\/td>\n<\/tr>\n<tr>\n<td>Antal tr\u00e4ningsdagar<\/td>\n<td>292<\/td>\n<td>277<\/td>\n<\/tr>\n<tr>\n<td>Medelpuls<\/td>\n<td>147 slag\/min<\/td>\n<td>146 slag\/min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li>Jag gjorde fler pass 2015<\/li>\n<li>Jag tr\u00e4nade fler timmar och l\u00e4ngre str\u00e4cka 2015<\/li>\n<li>Jag var mer sjuk 2015. Under v\u00e5ren f\u00f6rsvann mycket av Januari, Februari och Mars.<\/li>\n<li>Medelintensiteten var samma b\u00e5da \u00e5ren<\/li>\n<\/ul>\n<div id='gallery-1' class='gallery galleryid-103 gallery-columns-3 gallery-size-thumbnail'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/triathlon.nu\/david\/2016\/09\/10\/min-traning-ironman-2015-ironman-2016-analys\/traning3\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/triathlon.nu\/david\/wp-content\/uploads\/sites\/6\/2016\/09\/Traning3-150x150.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-107\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-107'>\n\t\t\t\tVO2-max\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/triathlon.nu\/david\/2016\/09\/10\/min-traning-ironman-2015-ironman-2016-analys\/traning1\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/triathlon.nu\/david\/wp-content\/uploads\/sites\/6\/2016\/09\/Traning1-150x150.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-106\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-106'>\n\t\t\t\tTotal Tr\u00e4ningstid\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/triathlon.nu\/david\/2016\/09\/10\/min-traning-ironman-2015-ironman-2016-analys\/traning-2\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/triathlon.nu\/david\/wp-content\/uploads\/sites\/6\/2016\/09\/Traning-2-150x150.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-105\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-105'>\n\t\t\t\tTotal str\u00e4cka\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n<ul>\n<li>Mitt VO2 max sj\u00f6nk under vintern 2015-16. Jag k\u00f6rde mycket skidor, l\u00e5nga pass och h\u00f6ll inte ig\u00e5ng l\u00f6pningen. Under b\u00f6rjan av 2016\u00a0hade jag sv\u00e5rt att komma till samma form som slutet av 2015.<\/li>\n<li>Jag tr\u00e4nade mer 2016 \u00e4n 2015!<\/li>\n<\/ul>\n<h1>Planen 2016<\/h1>\n<p><a href=\"http:\/\/www.techonomics.se\/ekonomi\/summering-av-traningen-2016\/\">H\u00e4r<\/a> \u00e4r ett inl\u00e4gg jag gjorde i slutet p\u00e5 2015. Jag var d\u00e5 r\u00e4tt n\u00f6jd med mitt \u00e5r och satsade h\u00e5rt p\u00e5 n\u00e4sta, med en stor motivation och ambition att \u00f6ka tr\u00e4ningsdosen! Jag hade l\u00e4st &#8221;The Triathlete&#8217;s training Bible&#8221; och anammat m\u00e5nga teorier. Mitt m\u00e5l var att testa <strong>periodisering<\/strong>. Planen s\u00e5g ut enligt nedanst\u00e5ende tabell:<\/p>\n<table dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"100\" \/>\n<col width=\"100\" \/>\n<col width=\"100\" \/>\n<col width=\"100\" \/><\/colgroup>\n<tbody>\n<tr>\n<td>Vecka<\/td>\n<td>M\u00e5nad<\/td>\n<td>Lopp<\/td>\n<td>Veckoprogram<\/td>\n<\/tr>\n<tr>\n<td>33<\/td>\n<td>8<\/td>\n<td>Ironman Kalmar 2015<\/td>\n<td>Base 1<\/td>\n<\/tr>\n<tr>\n<td>34<\/td>\n<td>8<\/td>\n<td><\/td>\n<td>Rest<\/td>\n<\/tr>\n<tr>\n<td>36<\/td>\n<td>8<\/td>\n<td>Blodomloppet<\/td>\n<td>Build 1<\/td>\n<\/tr>\n<tr>\n<td>38<\/td>\n<td>9<\/td>\n<td>Black river run<\/td>\n<td>Base 1<\/td>\n<\/tr>\n<tr>\n<td>39<\/td>\n<td>9<\/td>\n<td>Liding\u00f6loppet<\/td>\n<td>Peak<\/td>\n<\/tr>\n<tr>\n<td>40<\/td>\n<td>9<\/td>\n<td><\/td>\n<td>Base 1<\/td>\n<\/tr>\n<tr>\n<td>43<\/td>\n<td>10<\/td>\n<td><\/td>\n<td>Base 2<\/td>\n<\/tr>\n<tr>\n<td>47<\/td>\n<td>11<\/td>\n<td><\/td>\n<td>Base 3<\/td>\n<\/tr>\n<tr>\n<td>51<\/td>\n<td>12<\/td>\n<td>\u00a0<span style=\"color: #ff0000\">SJUK<\/span><\/td>\n<td>Build 1<\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>1<\/td>\n<td><\/td>\n<td>Build 2<\/td>\n<\/tr>\n<tr>\n<td>8<\/td>\n<td>2<\/td>\n<td><span style=\"color: #ff0000\">SJUK<\/span><\/td>\n<td>Base 1<\/td>\n<\/tr>\n<tr>\n<td>12<\/td>\n<td>3<\/td>\n<td><\/td>\n<td>Base 2<\/td>\n<\/tr>\n<tr>\n<td>15<\/td>\n<td>4<\/td>\n<td>Tr\u00e4ningsresa Mallis<\/td>\n<td>Base 2<\/td>\n<\/tr>\n<tr>\n<td>16<\/td>\n<td>4<\/td>\n<td><span style=\"color: #ff0000\">SJUK<\/span><\/td>\n<td>Base 2<\/td>\n<\/tr>\n<tr>\n<td>17<\/td>\n<td>4<\/td>\n<td><\/td>\n<td>Base 3<\/td>\n<\/tr>\n<tr>\n<td>21<\/td>\n<td>5<\/td>\n<td>G\u00f6teborgsvarvet<\/td>\n<td>Base 3<\/td>\n<\/tr>\n<tr>\n<td>23<\/td>\n<td>5<\/td>\n<td><\/td>\n<td>Build 1<\/td>\n<\/tr>\n<tr>\n<td>27<\/td>\n<td>6<\/td>\n<td>Vansbro Triathlon<\/td>\n<td>Build 2<\/td>\n<\/tr>\n<tr>\n<td>28<\/td>\n<td>7<\/td>\n<td><\/td>\n<td>Build 2<\/td>\n<\/tr>\n<tr>\n<td>34<\/td>\n<td>8<\/td>\n<td>Ironman Kalmar (20)<\/td>\n<td>Peak<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>F\u00f6rklaring<\/h2>\n<ul>\n<li>Base: Fokus p\u00e5 l\u00e5ngsam l\u00e5ng tr\u00e4ning, f\u00f6r att bygga seghet och kunna ta energi fr\u00e5n fett. Base 1: Gyminslag. Base 3: Mer l\u00e5nga cykel och l\u00f6ppass. Tekniktr\u00e4ning \u00e4r ocks\u00e5 viktig i base.<\/li>\n<li>Build: Mer intervallbaserad tr\u00e4ning. F\u00e5 upp fart. Kortare pass \u00e4r fokus, men beh\u00e5ll viss l\u00e4ngd.<\/li>\n<li>Peak: Minska tr\u00e4ningsm\u00e4ngden n\u00e5got, beh\u00e5ll farten. VILA.<\/li>\n<\/ul>\n<h2>Problem &amp; l\u00f6sningar<\/h2>\n<p>En perodisering ska g\u00f6ras p\u00e5 ett halv\u00e5r. Jag k\u00f6rde den \u00f6ver typ hela \u00e5ret.\u00a0Jag h\u00f6ll formtoppen 2015 f\u00f6r l\u00e4nge. Jag gjorde en supertid p\u00e5 Liding\u00f6loppet med silvermedalj och tr\u00f6ttnade efter det. I praktiken blev det att jag k\u00f6rde base fr\u00e5n Oktober 2015 till April 2016. Jag utvecklade seghet, men blev inte snabbare. G\u00f6teborgsvarvet var ett uppvaknande, d\u00e5 jag i panik k\u00e4mpade f\u00f6r att f\u00e5 upp farten! Jag fick upp farten, men inte speciellt mycket. Samma panik efter Vansbro Triathlon. Sommaren spenderades d\u00e4rf\u00f6r med fokus p\u00e5 fart.<\/p>\n<p>Jag b\u00f6r enligt plan ha satsat p\u00e5 intervaller och fart Jan-Feb. Ist\u00e4llet k\u00f6rde jag l\u00e4ngdskidor och m\u00f6s p\u00e5 trainern. Detta \u00e4r inte bra. F\u00f6r att \u00e5tg\u00e4rda det m\u00e5ste jag f\u00e5 in en tuffare tr\u00e4ning mitt i vintern, inte sl\u00e4ppa l\u00f6ptr\u00e4ningen och kanske satsa p\u00e5 att g\u00f6ra ett lopp i Februari.<\/p>\n<p>En bidragande orsak till problemet var att jag inte tr\u00e4nade enligt den plan jag satte upp. Jag har bara tr\u00e4nat p\u00e5 k\u00e4nsla, m\u00e4ngd och m\u00e4ngd-motivation. Det har gjort mig sliten, seg och sjuk.<\/p>\n<p>Jag ska f\u00f6rs\u00f6ka att f\u00f6lja planen b\u00e4ttre och inte bli sjuk! Jag t\u00e4nker l\u00e4gga in en formtopp Februari och d\u00e4refter ocks\u00e5 en vila!\u00a0<em>Inl\u00e4gg kommer snart om min tr\u00e4ningsplan f\u00f6r 2016-17!\u00a0<\/em>Karl \u00e4r duktig p\u00e5 tr\u00e4ningsplaner s\u00e5 t\u00e4nke<\/p>\n<p>&nbsp;<\/p>\n<blockquote><p>Den f\u00f6rsta \u00e5tg\u00e4rden blir att g\u00f6ra en ordentlig tr\u00e4ningsplan, skriva ut den p\u00e5 papper och s\u00e4tta upp i tr\u00e4ningsrummet. D\u00e4refter tracka hur jag f\u00f6ljer den och eventuella avvikelser. Jag ska satsa p\u00e5 att g\u00f6ra test en g\u00e5ng i m\u00e5naden.<\/p><\/blockquote>\n<p>N\u00e5got som har fungerat bra \u00e4r cyklingen. Jag har cyklat relativt mycket och k\u00e4nt en gl\u00e4dje i det. Jag ska satsa lite mer p\u00e5 spinning och intensiva HIIT pass. N\u00e4r jag b\u00f6rjade k\u00f6ra intervaller under sommaren sl\u00e4ppte cyklingen och jag fick upp farten.<\/p>\n<p>Simningen har ocks\u00e5 blivit b\u00e4ttre. Jag har f\u00e5tt en b\u00e4ttre teknik. Jag ska forts\u00e4tta att ha kontinuitet i simningen och troligtvis blir det simning med <a href=\"http:\/\/startpallen.se\">startpallen<\/a>.<\/p>\n<p>Favouritpass som ska med i planen:<\/p>\n<ul>\n<li>L\u00e5ngl\u00f6pet kring stan utan energi.<\/li>\n<li>Intervaller i Rocklunda 1.25:an<\/li>\n<li>Lunchmilen med Bj\u00f6rn<\/li>\n<li>Cykel 3h<\/li>\n<li>HIIT cykel<\/li>\n<li>Cykel intervalltrappor 1-2-3-4-5-4-3-2-1 min.<\/li>\n<li>Simning teknik \/ konsekvent p\u00e5 tis-tors morgon<\/li>\n<li>Swimrunintervaller<\/li>\n<\/ul>\n<h2>Data<\/h2>\n<p>Jag har anv\u00e4nt data och grafer fr\u00e5n <a href=\"http:\/\/www.funbeat.se\/person\/overview.aspx?PersonID=331469\">funbeat<\/a>. Tycker funbeat \u00e4r d\u00e5ligt f\u00f6r att importera data. D\u00e4r funkar <a href=\"https:\/\/connect.garmin.com\/modern\/profile\/dtgustaf\">Garmin<\/a> och <a href=\"https:\/\/www.strava.com\/athletes\/14610025\">Strava<\/a> b\u00e4ttre. D\u00e4remot har jag all historik i funbeat och det funkar bra f\u00f6r att titta bak\u00e5t. St\u00f6r mig p\u00e5 att Garmin connect bara ger data f\u00f6r 1 \u00e5r bak\u00e5t!!!!<\/p>\n<table dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"154\" \/>\n<col width=\"150\" \/>\n<col width=\"146\" \/><\/colgroup>\n<tbody>\n<tr>\n<td><\/td>\n<td>2014-08 &#8212; 2015-08<\/td>\n<td>2015-08 &#8212; 2016-08<\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\" rowspan=\"1\"><strong>Cykling<\/strong><\/td>\n<\/tr>\n<tr>\n<td>aug<\/td>\n<td>2:13:59<\/td>\n<td>1:51:36<\/td>\n<\/tr>\n<tr>\n<td>sept<\/td>\n<td><\/td>\n<td>2:46:21<\/td>\n<\/tr>\n<tr>\n<td>okt<\/td>\n<td>2:54:44<\/td>\n<td>9:04:36<\/td>\n<\/tr>\n<tr>\n<td>nov<\/td>\n<td>2:17:41<\/td>\n<td>17:46:12<\/td>\n<\/tr>\n<tr>\n<td>dec<\/td>\n<td>4:48:04<\/td>\n<td>15:48:45<\/td>\n<\/tr>\n<tr>\n<td>jan<\/td>\n<td>6:05:25<\/td>\n<td>21:49:25<\/td>\n<\/tr>\n<tr>\n<td>feb<\/td>\n<td>2:49:19<\/td>\n<td>9:13:44<\/td>\n<\/tr>\n<tr>\n<td>mar<\/td>\n<td>11:09:25<\/td>\n<td>12:26:06<\/td>\n<\/tr>\n<tr>\n<td>apr<\/td>\n<td>12:04:54<\/td>\n<td>37:54:03<\/td>\n<\/tr>\n<tr>\n<td>maj<\/td>\n<td>17:14:03<\/td>\n<td>12:59:57<\/td>\n<\/tr>\n<tr>\n<td>jun<\/td>\n<td>21:57:52<\/td>\n<td>25:43:21<\/td>\n<\/tr>\n<tr>\n<td>jul<\/td>\n<td>11:14:25<\/td>\n<td>16:01:53<\/td>\n<\/tr>\n<tr>\n<td>aug<\/td>\n<td>10:47:17<\/td>\n<td>13:33:58<\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\" rowspan=\"1\"><strong>L\u00f6pning<\/strong><\/td>\n<\/tr>\n<tr>\n<td>aug<\/td>\n<td>2:32:45<\/td>\n<td>4:16:42<\/td>\n<\/tr>\n<tr>\n<td>sept<\/td>\n<td>10:07:14<\/td>\n<td>23:12:16<\/td>\n<\/tr>\n<tr>\n<td>okt<\/td>\n<td>13:50:10<\/td>\n<td>14:51:43<\/td>\n<\/tr>\n<tr>\n<td>nov<\/td>\n<td>11:30:52<\/td>\n<td>13:11:41<\/td>\n<\/tr>\n<tr>\n<td>dec<\/td>\n<td>12:29:39<\/td>\n<td>11:13:52<\/td>\n<\/tr>\n<tr>\n<td>jan<\/td>\n<td>3:11:22<\/td>\n<td>12:21:08<\/td>\n<\/tr>\n<tr>\n<td>feb<\/td>\n<td>5:48:45<\/td>\n<td>7:50:31<\/td>\n<\/tr>\n<tr>\n<td>mar<\/td>\n<td>13:44:41<\/td>\n<td>16:32:16<\/td>\n<\/tr>\n<tr>\n<td>apr<\/td>\n<td>14:12:27<\/td>\n<td>9:46:07<\/td>\n<\/tr>\n<tr>\n<td>maj<\/td>\n<td>10:33:44<\/td>\n<td>14:11:48<\/td>\n<\/tr>\n<tr>\n<td>jun<\/td>\n<td>10:37:28<\/td>\n<td>5:22:30<\/td>\n<\/tr>\n<tr>\n<td>jul<\/td>\n<td>19:31:11<\/td>\n<td>16:41:22<\/td>\n<\/tr>\n<tr>\n<td>aug<\/td>\n<td>13:38:01<\/td>\n<td>13:35:17<\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\" rowspan=\"1\"><strong>Simning<\/strong><\/td>\n<\/tr>\n<tr>\n<td>aug<\/td>\n<td>0:45:39<\/td>\n<td>1:04:08<\/td>\n<\/tr>\n<tr>\n<td>sept<\/td>\n<td>4:30:00<\/td>\n<td>8:15:42<\/td>\n<\/tr>\n<tr>\n<td>okt<\/td>\n<td>13:20:34<\/td>\n<td>8:07:06<\/td>\n<\/tr>\n<tr>\n<td>nov<\/td>\n<td>13:01:45<\/td>\n<td>19:29:26<\/td>\n<\/tr>\n<tr>\n<td>dec<\/td>\n<td>13:39:28<\/td>\n<td>10:27:11<\/td>\n<\/tr>\n<tr>\n<td>jan<\/td>\n<td>10:12:02<\/td>\n<td>14:36:51<\/td>\n<\/tr>\n<tr>\n<td>feb<\/td>\n<td>14:06:53<\/td>\n<td>7:03:49<\/td>\n<\/tr>\n<tr>\n<td>mar<\/td>\n<td>16:45:19<\/td>\n<td>10:27:47<\/td>\n<\/tr>\n<tr>\n<td>apr<\/td>\n<td>10:06:20<\/td>\n<td>9:37:14<\/td>\n<\/tr>\n<tr>\n<td>maj<\/td>\n<td>6:47:21<\/td>\n<td>9:30:31<\/td>\n<\/tr>\n<tr>\n<td>jun<\/td>\n<td>11:09:48<\/td>\n<td>5:34:10<\/td>\n<\/tr>\n<tr>\n<td>jul<\/td>\n<td>8:14:33<\/td>\n<td>2:33:27<\/td>\n<\/tr>\n<tr>\n<td>aug<\/td>\n<td>1:45:14<\/td>\n<td>5:22:41<\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\" rowspan=\"1\"><strong>\u00d6vriga aktiviteter (2014-15: Gym, swimrun, l\u00e4ngdskidor, 2015-16: Gym)<\/strong><\/td>\n<\/tr>\n<tr>\n<td>aug<\/td>\n<td><\/td>\n<td>4:35:00<\/td>\n<\/tr>\n<tr>\n<td>sept<\/td>\n<td>1:00:00<\/td>\n<td>4:20:00<\/td>\n<\/tr>\n<tr>\n<td>okt<\/td>\n<td>0:30:00<\/td>\n<td>3:05:00<\/td>\n<\/tr>\n<tr>\n<td>nov<\/td>\n<td>0:15:00<\/td>\n<td>5:15:00<\/td>\n<\/tr>\n<tr>\n<td>dec<\/td>\n<td>12:16:54<\/td>\n<td>4:45:00<\/td>\n<\/tr>\n<tr>\n<td>jan<\/td>\n<td>10:42:02<\/td>\n<td>6:00:00<\/td>\n<\/tr>\n<tr>\n<td>feb<\/td>\n<td>10:17:48<\/td>\n<td>3:00:00<\/td>\n<\/tr>\n<tr>\n<td>mar<\/td>\n<td><\/td>\n<td>6:35:00<\/td>\n<\/tr>\n<tr>\n<td>apr<\/td>\n<td>1:00:00<\/td>\n<td>1:50:00<\/td>\n<\/tr>\n<tr>\n<td>maj<\/td>\n<td>2:00:00<\/td>\n<td>2:56:00<\/td>\n<\/tr>\n<tr>\n<td>jun<\/td>\n<td><\/td>\n<td>0:15:00<\/td>\n<\/tr>\n<tr>\n<td>jul<\/td>\n<td><\/td>\n<td>0:50:00<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Det h\u00e4r inl\u00e4gget g\u00f6r jag f\u00f6r att analysera min tr\u00e4ning. Jag har nu k\u00f6rt tv\u00e5 Ironman. Mitt f\u00f6rsta Ironman gjorde jag med m\u00e5let att komma runt, mitt andra med m\u00e5let att f\u00e5 en Kona-tid. Det misslyckades jag tyv\u00e4rr med. Formtoppningen den sista veckan var bra och loppets genomf\u00f6rande likas\u00e5\u00a0(jag fick ut allt). Jag hade dock [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,6,7,8,9],"tags":[15,27],"class_list":["post-103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mal","category-traning","category-traningsstrategi","category-traningstaktik","category-traningsteori","tag-analys","tag-ironman"],"_links":{"self":[{"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/posts\/103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/comments?post=103"}],"version-history":[{"count":0,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/posts\/103\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/media\/106"}],"wp:attachment":[{"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/media?parent=103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/categories?post=103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/tags?post=103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}