{"id":1709,"date":"2014-03-19T11:49:52","date_gmt":"2014-03-19T10:49:52","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=1709"},"modified":"2014-03-19T11:49:52","modified_gmt":"2014-03-19T10:49:52","slug":"min-hemliga-vo2max-vecka","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=1709","title":{"rendered":"Min hemliga VO2max-vecka"},"content":{"rendered":"<p><a href=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1707\" data-permalink=\"https:\/\/nicewinsnothing.com\/?attachment_id=1707\" data-orig-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?fit=2048%2C1178&amp;ssl=1\" data-orig-size=\"2048,1178\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"DCIM100GOPRO\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?fit=585%2C336&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?fit=584%2C336&amp;ssl=1\" class=\"alignnone size-medium wp-image-1707\" alt=\"DCIM100GOPRO\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?resize=584%2C335\" width=\"584\" height=\"335\" srcset=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?resize=585%2C336&amp;ssl=1 585w, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?resize=1024%2C589&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?resize=768%2C442&amp;ssl=1 768w, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?resize=1536%2C884&amp;ssl=1 1536w, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?resize=500%2C288&amp;ssl=1 500w, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?w=2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?w=1168 1168w, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010.jpg?w=1752 1752w\" sizes=\"auto, (max-width: 584px) 100vw, 584px\" data-recalc-dims=\"1\" \/><\/a><\/p>\n<p>Benen burrar efter de tre f\u00f6rsta dagarna i <a href=\"http:\/\/www.peakscoachinggroup.com\/aboutus.aspx\" target=\"_blank\">Hunter Allens<\/a> topphemliga VO2max-vecka. Tanken bakom uppl\u00e4gget \u00e4r helt enkelt att \u201dv\u00e4cka dig fr\u00e5n de d\u00f6da\u201d s\u00e5 h\u00e4r n\u00e4r t\u00e4vlingss\u00e4songen n\u00e4rmar sig. Efter m\u00e5nader av tr\u00e4ning med fokus p\u00e5 tr\u00f6skeln s\u00e5 k\u00e4nner jag mig allt annat \u00e4n snabb.\u00a0S\u00e5 h\u00e4r ser veckan ut:<\/p>\n<ul>\n<li>M\u00e5ndag: 7 x 3\u2019 VO2max med 3\u2019 vila. Upprepa ytterligare en g\u00e5ng efter minst 4 h vila.<\/li>\n<li>Tisdag: Precis som m\u00e5ndagen.<\/li>\n<li>Onsdag: 7 x 3\u2019 VO2max med 3\u2019 vila. Bara ett pass!<\/li>\n<li>Torsdag: Vila<\/li>\n<li>Fredag: Distans 3 h, riktigt lugnt<\/li>\n<li>L\u00f6rdag: Distans 5 h inkl. 30\u2019 p\u00e5 tr\u00f6skeln<\/li>\n<li>S\u00f6ndag: Vila<\/li>\n<\/ul>\n<p>llens uppmaning \u00e4r att inte bry sig om i fall man inte orkar h\u00e5lla effekten p\u00e5 de sista intervallerna. K\u00f6r p\u00e5 max, oavsett vad m\u00e4taren visar helt enkelt!.\u00a0Sedan i m\u00e5ndags har jag pressat in dubbla tr\u00e4ningspass med totalt 35 intervaller s\u00e5 h\u00e5rt jag bara kan. F\u00f6rhoppningsvis ger det fart i benen. Om inte s\u00e5 \u00e4r i alla fall fruktan f\u00f6r mj\u00f6lksyra bortbl\u00e5st!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Benen burrar efter de tre f\u00f6rsta dagarna i Hunter Allens topphemliga VO2max-vecka. Tanken bakom uppl\u00e4gget \u00e4r helt enkelt att \u201dv\u00e4cka dig fr\u00e5n de d\u00f6da\u201d s\u00e5 h\u00e4r n\u00e4r t\u00e4vlingss\u00e4songen n\u00e4rmar sig. Efter m\u00e5nader av tr\u00e4ning med fokus p\u00e5 tr\u00f6skeln s\u00e5 k\u00e4nner &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=1709\">Forts\u00e4tt l\u00e4sa <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[55],"tags":[37,74],"class_list":["post-1709","post","type-post","status-publish","format-standard","hentry","category-traning","tag-mjolksyra","tag-vo2max"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-rz","jetpack-related-posts":[{"id":887,"url":"https:\/\/nicewinsnothing.com\/?p=887","url_meta":{"origin":1709,"position":0},"title":"Nytt tr&auml;ningsblock ig&aring;ng","author":"Fredrik","date":"13 februari, 2013","format":false,"excerpt":"D\u00e5 var den lugna veckan slut och det \u00e4r dags att dra ig\u00e5ng n\u00e4sta tr\u00e4ningsblock. Hitintills har jag gjort ett block med VO2max-intensitet och ett block med intensitet kring tr\u00f6skeln. Tour of Sufferlandria i f\u00f6rrf\u00f6rra veckan gav en liten tjuvstart p\u00e5 vad som v\u00e4ntar de kommande tre veckorna, n\u00e4mligen en\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"houghton-bike-art3","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/02\/houghton-bike-art3.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":709,"url":"https:\/\/nicewinsnothing.com\/?p=709","url_meta":{"origin":1709,"position":1},"title":"Kr&auml;ktr&auml;ning","author":"Fredrik","date":"28 december, 2012","format":false,"excerpt":"F\u00f6rkylningar suger, men de tillh\u00f6r livet. D\u00e4rf\u00f6r t\u00e4nker jag inte gr\u00e5ta \u00f6ver missad tr\u00e4ning. I st\u00e4llet backar jag lite och forts\u00e4tter enligt plan. Blocket med VO2max-tr\u00e4ning f\u00f6rl\u00e4ngs med ytterligare tv\u00e5 veckor. I vanlig ordning k\u00f6r jag de h\u00e5rda passen i par \u2013 tisdag+onsdag samt l\u00f6rdag+s\u00f6ndag. Ig\u00e5r blev det \u00e5terigen ett\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"darkplace","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/12\/darkplace.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2158,"url":"https:\/\/nicewinsnothing.com\/?p=2158","url_meta":{"origin":1709,"position":2},"title":"Mot toppform i september","author":"Fredrik","date":"22 april, 2015","format":false,"excerpt":"Det f\u00f6rsta som Coach Noah\u00a0gjorde n\u00e4r han tog \u00f6ver efter Jake var att presentera en \u00f6vergripande plan f\u00f6r att n\u00e5 toppform i Hobro den 3:e september. S\u00e5 h\u00e4r ser den ut: Bas (mars-april) Efter att \u00e4gnat vinterm\u00e5naderna i garaget med flera h\u00e5rda tr\u00e4ningsblock tyckte Noah att jag beh\u00f6vde k\u00f6ra fler\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/cdn1.tnwcdn.com\/wp-content\/blogs.dir\/1\/files\/2013\/12\/calendar-2-786x305.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/cdn1.tnwcdn.com\/wp-content\/blogs.dir\/1\/files\/2013\/12\/calendar-2-786x305.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/cdn1.tnwcdn.com\/wp-content\/blogs.dir\/1\/files\/2013\/12\/calendar-2-786x305.jpg?resize=700%2C400 2x"},"classes":[]},{"id":633,"url":"https:\/\/nicewinsnothing.com\/?p=633","url_meta":{"origin":1709,"position":3},"title":"Sufferfestvecka","author":"Fredrik","date":"5 december, 2012","format":false,"excerpt":"Den andra veckan i det f\u00f6rsta tr\u00e4ningsblocket \u00e4r i g\u00e5ng. M\u00e5ndagen b\u00f6rjar som vanligt med \u00e5terh\u00e4mtningscykling till LTH d\u00e4r jag tillbringar m\u00e5ndagar i ett f\u00f6rs\u00f6k att n\u00e4rma mig doktorsexamen. Att det sedan var \u201312 och fantastiskt vackert vinterv\u00e4der gjorde inte njutningen s\u00e4mre. \u00c4rligt talat s\u00e5 \u00e4r vintercykling underskattat. Visst kr\u00e4vs\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"Sufferfest-poster","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/12\/Sufferfest-poster_thumb.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":759,"url":"https:\/\/nicewinsnothing.com\/?p=759","url_meta":{"origin":1709,"position":4},"title":"Snart dags f\u00f6r det andra tr\u00e4ningsblocket","author":"Fredrik","date":"11 januari, 2013","format":false,"excerpt":"Det f\u00f6rsta blocket var h\u00e5rt och kort och i det andra tr\u00e4ningsblocket som b\u00f6rjar p\u00e5 m\u00e5ndag blir l\u00e4ngre och segare. Nu ska min f\u00f6rm\u00e5ga att cykla i tr\u00f6skelfart f\u00f6rb\u00e4ttras. Precis som f\u00f6r det f\u00f6rra blocket kommer jag gruppera cykelpassen tv\u00e5 och tv\u00e5 och n\u00e5gra av de tr\u00e4ningspass som jag vill\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"cykelt\u00c3\u00a4vling","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/01\/DSC06008-21-585x391.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":738,"url":"https:\/\/nicewinsnothing.com\/?p=738","url_meta":{"origin":1709,"position":5},"title":"Tour of Sufferlandria","author":"Fredrik","date":"23 januari, 2013","format":false,"excerpt":"Nyss hemkommen fr\u00e5n backintervaller i trakterna kring T\u00e5garp och R\u00f6nneberga blev jag uppringd av sportdirekt\u00f6ren som meddelade att jag blivit uttagen till Tour of Sufferlandria (ToS).\u00a0 Jag \u00e4r en av drygt 800 deltagare st\u00e4ller sig p\u00e5 startlinjen p\u00e5 l\u00f6rdag morgon. Egentligen st\u00f6r detta mitt tr\u00e4ningsblock, men lojal som jag \u00e4r\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"321040_10151268765046997_196238674_n","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/01\/321040_10151268765046997_196238674_n_thumb.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/1709","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1709"}],"version-history":[{"count":0,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/1709\/revisions"}],"wp:attachment":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1709"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1709"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1709"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}