{"id":154,"date":"2016-09-29T21:51:57","date_gmt":"2016-09-29T19:51:57","guid":{"rendered":"http:\/\/triathlon.nu\/david\/?p=123"},"modified":"2016-09-29T21:51:57","modified_gmt":"2016-09-29T19:51:57","slug":"traning-september-mal-och-maluppfyllnad","status":"publish","type":"post","link":"https:\/\/triathlon.nu\/david\/2016\/09\/29\/traning-september-mal-och-maluppfyllnad\/","title":{"rendered":"Tr\u00e4ning september – m\u00e5l och m\u00e5luppfyllnad"},"content":{"rendered":"

I detta inl\u00e4gg ska jag utv\u00e4rdera f\u00f6rsta tr\u00e4ningsperioden base 1.<\/p>\n

M\u00e5l<\/h1>\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n
L\u00f6rdag i veckan<\/strong><\/td>\nVecka<\/strong><\/td>\nM\u00e5n<\/strong><\/td>\nRace\/comment<\/strong><\/td>\nVeckoprogram<\/strong><\/td>\n<\/tr>\n
2016-08-20<\/td>\n34<\/td>\n8<\/td>\nIronman Kalmar 2015<\/td>\nFormtopp<\/td>\n<\/tr>\n
2016-08-27<\/td>\n35<\/td>\n8<\/td>\n<\/td>\nVila<\/td>\n<\/tr>\n
2016-09-03<\/td>\n36<\/td>\n9<\/td>\nV\u00e4ster\u00e5s SR<\/td>\nBase 1<\/td>\n<\/tr>\n
2016-09-10<\/td>\n37<\/td>\n9<\/td>\n<\/td>\nBase 1<\/td>\n<\/tr>\n
2016-09-17<\/td>\n38<\/td>\n9<\/td>\nBlack river run<\/td>\nBase 1<\/td>\n<\/tr>\n
2016-09-24<\/td>\n39<\/td>\n9<\/td>\n<\/td>\nBase 1<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Base 1 bygger mycket p\u00e5 tekniktr\u00e4ning, styrketr\u00e4ning och l\u00e5nga pass. Dock inte alltf\u00f6r l\u00e5nga, ”bara” upp mot tv\u00e5 timmar.<\/p>\n

Base 1<\/h3>\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n
<\/td>\n\n
Kommentar<\/strong><\/div>\n<\/td>\n<\/tr>\n
Swim<\/strong><\/td>\nBike<\/strong><\/td>\nRun<\/strong><\/td>\nOther<\/strong><\/td>\n<\/tr>\n
2 SS, 1 SS+AE<\/td>\n2 SS, 1 AE (2h)<\/td>\n2 SS, 1 AE (2h)<\/td>\n2 MS<\/td>\nTechnique focus.
\nMuscle strength in gym<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n
F\u00f6rkortning<\/strong><\/td>\nKategori<\/strong><\/td>\nTyp<\/strong><\/td>\nF\u00f6rklaring<\/strong><\/td>\n<\/tr>\n
AE<\/td>\nAerobic Endurance<\/td>\nBasic abilities<\/td>\nL\u00e5ng seghet, f\u00f6rm\u00e5ga att ta energi fr\u00e5n fett. L\u00e5nga pass<\/td>\n<\/tr>\n
SS<\/td>\nSpeed skills<\/td>\nBasic abilities<\/td>\nTekniktr\u00e4ning<\/td>\n<\/tr>\n
FO<\/td>\nForce<\/td>\nBasic abilities<\/td>\nKraft. Maxstyrka<\/td>\n<\/tr>\n
ME<\/td>\nMuscular endurance<\/td>\nAdvanced abilities<\/td>\nAE+FO. H\u00e5lla l\u00e5ng kraft l\u00e4nge.<\/td>\n<\/tr>\n
PO<\/td>\nPower<\/td>\nAdvanced abilities<\/td>\nsprinting. force * velocity = power<\/td>\n<\/tr>\n
AN<\/td>\nAnaerobic endurance<\/td>\nAdvanced abilities<\/td>\nFitness. Fl\u00e5s.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

M\u00e5luppfyllnad<\/h1>\n

Jag har vilat och fokuserat mycket p\u00e5 l\u00f6pning. Det har blivit l\u00e5nga pass, kanske f\u00f6r l\u00e5nga. Jag tycker att jag har blivit seg. Black river gick bra.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
34 – vila<\/th>\n<\/tr>\n
Simning<\/td>\n1:43:28<\/td>\n<\/tr>\n
Simning – \u00d6ppet vatten<\/td>\n0:56:28<\/td>\n<\/tr>\n
L\u00f6pning<\/td>\n1:48:59<\/td>\n<\/tr>\n
Cykling<\/td>\n1:05:57<\/td>\n<\/tr>\n
35 – vila<\/th>\n<\/tr>\n
L\u00f6pning<\/td>\n3:10:54<\/td>\n<\/tr>\n
Cykling<\/td>\n1:13:29<\/td>\n<\/tr>\n
36<\/th>\n<\/tr>\n
L\u00f6pning<\/td>\n5:52:27<\/td>\n<\/tr>\n
Cykling<\/td>\n2:43:06<\/td>\n<\/tr>\n
Simning<\/td>\n0:52:39<\/td>\n<\/tr>\n
\u00d6vriga aktiviteter<\/td>\n0:46:00<\/td>\n<\/tr>\n
37<\/th>\n<\/tr>\n
L\u00f6pning<\/td>\n7:19:34<\/td>\n<\/tr>\n
Simning<\/td>\n1:24:22<\/td>\n<\/tr>\n
Cykling – Trainer<\/td>\n0:18:08<\/td>\n<\/tr>\n
\u00d6vriga aktiviteter<\/td>\n1:00:00<\/td>\n<\/tr>\n
38<\/th>\n<\/tr>\n
\u00d6vriga aktiviteter<\/td>\n1:30:00<\/td>\n<\/tr>\n
Simning<\/td>\n2:19:52<\/td>\n<\/tr>\n
Cykling<\/td>\n1:19:06<\/td>\n<\/tr>\n
L\u00f6pning<\/td>\n2:50:11<\/td>\n<\/tr>\n
Cykling – Trainer<\/td>\n3:12:25<\/td>\n<\/tr>\n
L\u00f6pning – L\u00f6pband<\/td>\n0:11:52<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\"minuter-base-1\" \u00a0\"aktiviteter-build1\"<\/h3>\n

L\u00f6pning har varit lite mer fokus \u00e4n cykel. Det \u00e4r inte enligt plan, men det kanske \u00e4r bra. \u00c4r en svag l\u00f6pare.<\/p>\n

F\u00f6r d\u00e5ligt…<\/h3>\n
    \n
  • Jag har simmat f\u00f6r lite och fokuserat f\u00f6r lite p\u00e5 teknik. Jag beh\u00f6ver simma tre g\u00e5nger i veckan f\u00f6r att bli b\u00e4ttre.<\/li>\n
  • Jag har ocks\u00e5 blivit rastl\u00f6s och k\u00f6rt\u00a0intensiva pass d\u00e5 och d\u00e5.<\/li>\n
  • Styrka: inte riktigt h\u00e5llit 2 ggr per vecka. D\u00e4remot har jag kommit in i gymmandet p\u00e5 m\u00e5ndagar och k\u00e4nner mig inte helt d\u00f6d efter\u00e5t. Musklerna b\u00f6rjar v\u00e4nja sig.<\/li>\n<\/ul>\n

    G\u00f6r jag r\u00e4tt?<\/h3>\n

    Jag k\u00e4nner att jag tvivlar p\u00e5 mitt program. Jag l\u00e4ser saker som mots\u00e4ger det. Och ibland l\u00e4ser jag saker som bekr\u00e4ftar att jag borde f\u00f6lja programmet. Jag tror jag g\u00f6r r\u00e4tt som t\u00e4nker efter.<\/p>\n

    Vila\u00a0& mat<\/h2>\n

    Sjuktdomsfri nu sedan April. K\u00e4nns bra i kroppen \u00e4ven nu n\u00e4r jobb, renoveringsprojekt\u00a0och sidoprojekt blandas med tr\u00e4ning. Jag tror kanske kroppen t\u00e5l volymen b\u00e4ttre \u00e4n i v\u00e5ras. Kanske \u00e4r det pga bra vila. Kanske \u00e4r det pga att jag inte k\u00f6r s\u00e5 h\u00e5rt. Eller s\u00e5 har jag blivit b\u00e4ttre tr\u00e4nad?<\/p>\n

    \"somn\"<\/p>\n

    N\u00e4sta period<\/h1>\n

    Steppar upp lite i volym och intensitet med Base 2. Nya pass blir 5 h cykel, fokus p\u00e5 teknik och kraft. P\u00e5 l\u00f6pet kommer ocks\u00e5 FO: maxstryrka och backpass in. Passet med ME ser jag ocks\u00e5 i planen, vilket betyder att det \u00e4r dags att k\u00f6ra tr\u00f6skelpass. Mer intensitet \u00e4r till\u00e5tet.<\/p>\n

    Base 2<\/h3>\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n
    \u00a0Gren<\/strong><\/td>\n\n
    Kommentar<\/strong><\/div>\n<\/td>\n<\/tr>\n
    Swim<\/strong><\/td>\nBike<\/strong><\/td>\nRun<\/strong><\/td>\nOther<\/strong><\/td>\n<\/tr>\n
    2SS+AE, 1SS+Fo+ME<\/td>\nSS+ME, SS+FO, AE (5h)<\/td>\nFo, SS+ME, AE (2h)<\/td>\nMS<\/td>\nMore intense!<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

    I detta inl\u00e4gg ska jag utv\u00e4rdera f\u00f6rsta tr\u00e4ningsperioden base 1. M\u00e5l L\u00f6rdag i veckan Vecka M\u00e5n Race\/comment Veckoprogram 2016-08-20 34 8 Ironman Kalmar 2015 Formtopp 2016-08-27 35 8 Vila 2016-09-03 36 9 V\u00e4ster\u00e5s SR Base 1 2016-09-10 37 9 Base 1 2016-09-17 38 9 Black river run Base 1 2016-09-24 39 9 Base 1 Base […]<\/p>\n","protected":false},"author":2,"featured_media":122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,6,7,8,9],"tags":[],"class_list":["post-154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mal","category-traning","category-traningsstrategi","category-traningstaktik","category-traningsteori"],"_links":{"self":[{"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/posts\/154","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=154"}],"version-history":[{"count":0,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/posts\/154\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/media\/122"}],"wp:attachment":[{"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/media?parent=154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/categories?post=154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/triathlon.nu\/david\/wp-json\/wp\/v2\/tags?post=154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}