{"id":550,"date":"2012-11-15T14:45:38","date_gmt":"2012-11-15T12:45:38","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=550"},"modified":"2012-11-15T15:03:53","modified_gmt":"2012-11-15T13:03:53","slug":"4-dagar-till-nyr","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=550","title":{"rendered":"4 dagar till ny&aring;r"},"content":{"rendered":"<p><img decoding=\"async\" style=\"background-image: none; padding-left: 0px; padding-right: 0px; display: inline; padding-top: 0px; border: 0px;\" title=\"342_image\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/11\/342_image.jpg?w=584\" alt=\"342_image\" border=\"0\" data-recalc-dims=\"1\" \/><\/p>\n<p>Snart \u00e4r det dags att f\u00e5 ordning p\u00e5 tr\u00e4ningen igen. P\u00e5 m\u00e5ndag, 19\/11, b\u00f6rjar satsningen mot 2013. Jag \u00e4r inte helt n\u00f6jd med hur den g\u00e5ngna s\u00e4songen utvecklade sig. Fick helt enkelt inte tillr\u00e4cklig med fart i benen. D\u00e4rf\u00f6r g\u00f6r jag saker lite annorlunda i \u00e5r. Lite bakl\u00e4nges f\u00f6r att vara korrekt. I st\u00e4llet f\u00f6r att bygga bas med lugn tr\u00e4ning under l\u00e5ng tid drar jag ig\u00e5ng med korta och h\u00e5rda intervaller. De n\u00e4rmsta tre veckorna till\u00e4gnas tr\u00e4ning i VO2max-intensitet och d\u00e4r\u00f6ver. Men, f\u00f6rst ett FTP-test f\u00f6r att s\u00e4tta tr\u00e4ningszonerna!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Snart \u00e4r det dags att f\u00e5 ordning p\u00e5 tr\u00e4ningen igen. P\u00e5 m\u00e5ndag, 19\/11, b\u00f6rjar satsningen mot 2013. Jag \u00e4r inte helt n\u00f6jd med hur den g\u00e5ngna s\u00e4songen utvecklade sig. Fick helt enkelt inte tillr\u00e4cklig med fart i benen. D\u00e4rf\u00f6r g\u00f6r &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=550\">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":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","footnotes":"","jetpack_publicize_message":"Dags att bruka allvar http:\/\/wp.me\/p2tZd9-8S","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[55],"tags":[48],"class_list":["post-550","post","type-post","status-publish","format-standard","hentry","category-traning","tag-planering"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-8S","jetpack-related-posts":[{"id":516,"url":"https:\/\/nicewinsnothing.com\/?p=516","url_meta":{"origin":550,"position":0},"title":"Dags att planera f&ouml;r 2013","author":"Fredrik","date":"18 oktober, 2012","format":false,"excerpt":"Marathonl\u00f6paren Juma Ikangaa fr\u00e5n Tanzania l\u00e4r ha sagt \u201cThe will to win is nothing without the will to prepare\u201d, och det \u00e4r just i planeringsstadiet som jag befinner mig i just nu. \u00c4n s\u00e5 l\u00e4nge \u00e4r det l\u00e5ngt till n\u00e4sta t\u00e4vling \u2013 For\u00e5rsklassikern i Helsing\u00f6r. 178 dagar f\u00f6r att vara\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"20121018_120812","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/10\/20121018_120812_thumb.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1104,"url":"https:\/\/nicewinsnothing.com\/?p=1104","url_meta":{"origin":550,"position":1},"title":"Tr&auml;ning f&ouml;r att kunna tr&auml;na","author":"Fredrik","date":"25 juni, 2013","format":false,"excerpt":"Cirkeldiagrammet talar sitt tydliga spr\u00e5k. Jag tr\u00e4nar enformigt. Enformigt \u00e4ven f\u00f6r att vara cyklist. Vad h\u00e4nde med b\u00e5lstyrkan? Vet jag ens var TRX:en \u00e4r undanstoppad? Ska jag verkligen springa Berlin Marathon i september? Om sanningen ska fram har bortprioriteringen av \u00f6verkroppsstyrka och b\u00e5lstabilitet b\u00f6rjat s\u00e4tta sina sp\u00e5r. F\u00f6r att inte\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\/nicewinsnothing.com\/wp-content\/uploads\/2013\/06\/image.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":558,"url":"https:\/\/nicewinsnothing.com\/?p=558","url_meta":{"origin":550,"position":2},"title":"Influensa i st&auml;llet f&ouml;r intervaller","author":"Fredrik","date":"20 november, 2012","format":false,"excerpt":"I m\u00e5ndags var det dags att sparka ig\u00e5ng tr\u00e4ningen inf\u00f6r 2013. Tanken var att \u00f6ppna h\u00e5rt med ett block av tr\u00e4ning i VO2max-intensitet. Men i st\u00e4llet f\u00f6r 5 x 4 min i garaget blev det en heldag i s\u00e4ngen d\u00e5 influensan slog till ordentligt natten mot m\u00e5ndagen. K\u00f6rde ett bra\u2026","rel":"","context":"I \u201dAktuellt\u201d","block_context":{"text":"Aktuellt","link":"https:\/\/nicewinsnothing.com\/?cat=20"},"img":{"alt_text":"sick-duck","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/11\/sick-duck_thumb.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1752,"url":"https:\/\/nicewinsnothing.com\/?p=1752","url_meta":{"origin":550,"position":3},"title":"Lagtempotr\u00e4ning med mig sj\u00e4lv","author":"Fredrik","date":"22 april, 2014","format":false,"excerpt":"Tisdagen bj\u00f6d p\u00e5 underbart v\u00e5rv\u00e4der. Men \u00e4nd\u00e5 valde jag att s\u00e4tta mig p\u00e5 trainern i garaget. Efter g\u00e5rdagens \u00f6verdosering av mj\u00f6lksyra t\u00e4nkte jag vara lite mer \u00e5terh\u00e5llsam och k\u00f6ra ett lagtempo. Utan lag \u00e4r det ganska sv\u00e5rt, men jag har hittat ett tr\u00e4ningspass p\u00e5 Trainerroad som ska simulera en fin\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"Mallory","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/04\/Mallory-585x215.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":709,"url":"https:\/\/nicewinsnothing.com\/?p=709","url_meta":{"origin":550,"position":4},"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":1453,"url":"https:\/\/nicewinsnothing.com\/?p=1453","url_meta":{"origin":550,"position":5},"title":"Laddar inf\u00f6r dagens FTP-test","author":"Fredrik","date":"31 oktober, 2013","format":false,"excerpt":"Det \u00e4r dags f\u00f6r ett FTP-test d\u00e5 jag beh\u00f6ver ett nytt aktuellt v\u00e4rde p\u00e5 min tr\u00f6skeleffekt (FTP) inf\u00f6r de kommande tr\u00e4ningsveckorna. 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Varken eller \u00e4r bra, d\u00e5 det g\u00e4ller att h\u00e5lla sig i\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"rubberglov","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/10\/rubberglov.png?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/10\/rubberglov.png?resize=350%2C200 1x, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/10\/rubberglov.png?resize=700%2C400 2x"},"classes":[]}],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/550","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=550"}],"version-history":[{"count":0,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/550\/revisions"}],"wp:attachment":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}