{"id":332,"date":"2022-04-15T11:39:02","date_gmt":"2022-04-15T11:39:02","guid":{"rendered":"https:\/\/hagild.com\/?p=332"},"modified":"2022-04-15T11:41:27","modified_gmt":"2022-04-15T11:41:27","slug":"001-soendag-2022-04-10-loebedag-n2r001","status":"publish","type":"post","link":"https:\/\/hagild.com\/?p=332","title":{"rendered":"001 s\u00f8ndag 2022\u201304\u201310 L\u00f8bedag, N2R001"},"content":{"rendered":"\n<h4 class=\"wp-block-heading\">Planlagt<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Pull Ups<\/li><li>Combo<\/li><li>Planke<\/li><li>L\u00f8be: N2R001: G\u00e5 l\u00f8be program, som stadig er den sikreste m\u00e5de at komme igen med at l\u00f8be. 5 minutters opvarmning &#8211; 8 gentagelser af 30 sekunders l\u00f8be og 2 minutters gang &#8211; afsluttet med 5 minutters cool off gang,<em> man er velkommen til at g\u00e5 l\u00e6ngere<\/em><\/li><li>Planke 25 sekunder<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">S\u00e5dan gik det<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>L\u00f8b<\/strong>\u00a0var en positiv oplevelse i Grib skov, tunge ben, ret super at komme afsted og skoven var der endnu \ud83d\ude09 Resten af dagens pensum gik ogs\u00e5 fint, og helt efter planen. Det gamle Fenix 3 fungerede ikke optimalt (synkronisering er meget besv\u00e6rligt), det var p\u00e5 apple watch og det fungerede egentlig ogs\u00e5 meget udem\u00e6rket. Sp\u00e6ndende om det nye Garmin ur kan g\u00f8re det bedre i forhold til integration med iPhone og apple universet.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">002 mandag 2022\u201304\u201311<\/h1>\n\n\n\n<h4 class=\"wp-block-heading\">Planlagt<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Planke 25<\/li><li>Cykle 90 minutter &#8211; zone 2; f\u00f8lger Garmin&#8217;s 100 km program, ret simpel tur, bare op p\u00e5 l\u00e5gen og s\u00e5 afsted &#8211; husk at nyde turen<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">S\u00e5dan gik det<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00e6gten stadig 18,5 kg for h\u00f8j, men har tabt 4,8 kg. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Detaljer; 01:51:28 med 44:38 i zone 2 og 01:05:54 i zone 3, TE 3,7. S\u00e5 det er godkendt &#8211; og faktisk lige i overkanten af det planlagte.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Ruten var den velkendte Frederiksv\u00e6rk &#8211; Evertofte &#8211; Melby &#8211; Liseleje &#8211; Tisvilde og retur.<\/p><cite>Husk at nyde turen, og at v\u00e6re til stede i det du g\u00f8r.<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Det var en ret udfordrende tur p\u00e5 MTB med t\u00e6rren-d\u00e6k og med en del vind, ruten fra Liseleje over til Tisvilde var\/er pr\u00e6get af meget l\u00f8st sand og i det hele taget ret udfordrende &#8211; cyklen opf\u00f8rte sig eksemplarisk &#8211; udfordringen er nok mere ham der tr\u00e6der i pedalerne.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Garmin 1030 er nu gennemskuet og var ogs\u00e5 lige pr\u00e6cis det man har brug og lidt mere \ud83d\ude42 &#8211; men alts\u00e5 igen godkendt og meget fantastisk. Det eneste lille (k\u00e6mpe) irritationsmoment er at Move summary fra Garmin ikke opdaterer move status p\u00e5 iPhone, men det er trods alt i den lille afdeling, og man kan jo bare have \u00e6ble uret p\u00e5 h\u00f8jre arm.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">003 tirsdag 2022\u201304\u201312 L\u00f8bedag, N2R001<\/h1>\n\n\n\n<h4 class=\"wp-block-heading\">Planlagt<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Pull Ups<\/li><li>L\u00f8be N2R W001: N2R001: G\u00e5 l\u00f8be program, som stadig er den sikreste m\u00e5de at komme igen med at l\u00f8be. 5 minutters opvarmning &#8211; 8 gentagelser af 30 sekunders l\u00f8be og 2 minutters gang &#8211; afsluttet med 5 minutters cool off gang,<em> man er velkommen til at g\u00e5 l\u00e6ngere<\/em><\/li><li>Yin\/Stretching &amp; Nidra<\/li><li>Planke 25<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">S\u00e5dan gik det<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Morgenv\u00e6gt stadig alt for h\u00f8j &#8211; men v\u00e6skebalancen ser ud til at v\u00e6re genoprettet. Benene er ret m\u00e6rkede efter to h\u00e5rde tr\u00e6ningsdage.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>Tunge ben i dyre sko, man skal alts\u00e5 stadig selv l\u00f8be<\/p><cite>Citat: En tr\u00e6t l\u00f8ber i kageform<\/cite><\/blockquote><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00f8b var en tunge ben i dyre sko tur \u2026 meeen igen var det fabulous at l\u00f8be i Grib skov, meget t\u00e6t p\u00e5 at v\u00e6re luksus faktisk &#8211; og noget hurtigere en f\u00f8rste l\u00f8b. S\u00e5 det var to l\u00f8beture n\u00e6rmere m\u00e5let &#8211; og l\u00f8b er ogs\u00e5 den rene magi i forhold til v\u00e6gttab (det plejer det i hvertfald at v\u00e6re) s\u00e5 nu h\u00e5ber man jo bare p\u00e5 at det stadig virker og det i alle tilf\u00e6lde helt sikkert at uden et v\u00e6sentligt v\u00e6gttab s\u00e5 er der n\u00e6ppe noget af det andet som lykkes. TE 3,7 det er helt ok.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p><strong>L\u00e6ringspunkt<\/strong>: En&nbsp;<em>Protein shake<\/em>&nbsp;til efter l\u00f8beturen, fungerer godt i forhold til ikke at blive super sukker sulten.<\/p><cite>Citat: en glad l\u00f8ber p\u00e5 vej i form<\/cite><\/blockquote><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\">003 onsdag 2022\u201304\u201313 Restitutionsdag<\/h1>\n\n\n\n<h4 class=\"wp-block-heading\">Planlagt<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Yin\/Stretching &amp; Nidra<\/li><li>Planke 25<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">S\u00e5dan gik det<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Sov ikke alt for godt, sikkert fordi hunden er en urolig sovemakker, og har lidt hovedpine, som ret sikkert skyldes dehydrering efter tirsdagen. L\u00e6ringspunkt: Husk at f\u00e5 drukket nok.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">004 torsdag 2022\u201304\u201314 L\u00f8bedag, N2R001<\/h1>\n\n\n\n<h4 class=\"wp-block-heading\">Planlagt<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Combo: 5 s\u00e6t med Push Ups &#8211; Sit Ups &#8211; Downward facing dog &#8211; Squats 90 sek. mellem hver runde<\/li><\/ul>\n\n\n\n<figure id=\"T0\" class=\"wp-block-table\"><table><tbody><tr><td><\/td><td>Push Ups<\/td><td>Sit Ups<\/td><td>Squats<\/td><\/tr><tr><td>SET 1<\/td><td>4<\/td><td>6<\/td><td>5<\/td><\/tr><tr><td>SET 2<\/td><td>5<\/td><td>7<\/td><td>6<\/td><\/tr><tr><td>SET 3<\/td><td>4<\/td><td>6<\/td><td>5<\/td><\/tr><tr><td>SET 4<\/td><td>4<\/td><td>6<\/td><td>5<\/td><\/tr><tr><td>SET 5<\/td><td>5<\/td><td>8<\/td><td>7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Planke 30<\/li><li>Yin\/Stretching &amp; Nidra<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">S\u00e5dan gik det<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Sov nogenlunde, men hunden er meget urolig om morgenen &#8211; valgt faldet lidt mere, helt efter planen, s\u00e5 gl\u00e6deligt at det g\u00e5r den rigtige vej. Udfordringen er s\u00e5 at holde fast. Combo &amp; Yin\/Nidra fungerer rigtig fint, Combo workout er klart en god m\u00e5de at f\u00e5 arbejdet kerne musklerne igennem. Meget tilfredstillende faktisk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Genstart af 100 dages programmet, og opdatering af de f\u00f8rste 4 dage &#8211; jeg arbejder lige pt. at samle den samlede plan for de f\u00f8rste 100 dage, s\u00e5 den er tilg\u00e6ngelig for download.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[66,12,18,30,3,57,4],"tags":[8,21,16,48,53,52,47,7],"class_list":["post-332","post","type-post","status-publish","format-standard","hentry","category-100-dage-med-struktur-paa-traeningen","category-cykling","category-dagens-traening","category-loebe-erfaring","category-traening","category-traeningsdagbog","category-yoga","tag-cykling","tag-dagens-traening","tag-kropshaevninger","tag-planke","tag-traening","tag-traeningsdagbog","tag-wod","tag-yoga"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/posts\/332","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hagild.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=332"}],"version-history":[{"count":4,"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/posts\/332\/revisions"}],"predecessor-version":[{"id":336,"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/posts\/332\/revisions\/336"}],"wp:attachment":[{"href":"https:\/\/hagild.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hagild.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hagild.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}