{"id":8221,"date":"2019-04-27T13:26:22","date_gmt":"2019-04-27T13:26:22","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8221"},"modified":"2019-04-27T13:26:22","modified_gmt":"2019-04-27T13:26:22","slug":"preparation-him-6","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8221","title":{"rendered":"Preparation HIM"},"content":{"rendered":"<p><iframe loading=\"lazy\" src=\"https:\/\/www.strava.com\/athletes\/9005241\/latest-rides\/35749cb193b354956afee80324cb95a0919d0fc9\" width=\"300\" height=\"454\" frameborder=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>The original plan today was to head up to Frostavallen and run a 17-18K trail run.<\/p>\n<p>When I woke up it was raining and it was talk about raining this weekend. I decided that I wouldn&#8217;t get up there.<\/p>\n<p>Hopefully the weather would stablilize so I could head out on my City Trail Run instead but it didn&#8217;t seem too stabilize so I decided that I would bike on my Trainer instead, so glad to have this Trainer.<\/p>\n<p>Looked at the training program and decided to do the following:<\/p>\n<p><strong>1h Distance<\/strong><\/p>\n<p><strong>Warm up:<\/strong> 10 min Zone 2<\/p>\n<p><strong>Technique:\u00a0<\/strong><br \/>\n1. 20s let go of the handlebar and hold your back in the same position<br \/>\nRest 40s<br \/>\n2. 20s let go of the handlebar and hold your back in the same position<br \/>\nRest 40s<br \/>\n3. 20s let go of the handlebar and hold your back in the same position<br \/>\nRest 40s<br \/>\n4. 20s let go of the handlebar and hold your back in the same position<br \/>\nRest 40s<br \/>\n5. 20s let go of the handlebar and hold your back in the same position<\/p>\n<p><strong>Main set:\u00a0<\/strong><br \/>\n1. 14 min Zone 2<br \/>\n2. 1 min Zone 4<br \/>\n3. 14 min Zone 2<br \/>\n4. 1 min Zone 4<br \/>\n5. 14 min Zone 2<br \/>\n6. 1 min Zone 4<\/p>\n<p><strong>Cool down:<\/strong> 15 min Zone 2<\/p>\n<p>Distance: 28.02K, average speed: 21.4K\/h, time: 1:18 h<\/p>\n<p><strong>75 min Endurance<\/strong><\/p>\n<p><strong>Warm up:<\/strong> 10 min Zone 2<\/p>\n<p>1. 6 min Zone 3<br \/>\n2. Rest 2 min Zone 2<br \/>\n3. 6 min Zone 3<br \/>\n4. Rest 2 min Zone 2<br \/>\n5. 6 min Zone 3<br \/>\n6. Rest 2 min Zone 2<br \/>\n7. 6 min Zone 3<br \/>\n8. Rest 2 min Zone 2<br \/>\n9. 6 min Zone 3<br \/>\n10. Rest 2 min Zone 2<\/p>\n<p><strong>Cool down:<\/strong> 15 min Zone 2<\/p>\n<p>Distance: 27.55K, average speed: 22.0K\/h, time: 1:15 h<\/p>\n<p>Tried to have a higher pace today. Working on being in this aggressive position most of the time but it is tough.<\/p>\n<p>Ate 2 bananas and drank 1 liter water<\/p>\n<p>Need to buy another saddle, it gets uncomfortable after a while even if I have padded bike shorts. I put saddle soap on but I guess I need some more.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; The original plan today was to head up to Frostavallen and run a 17-18K trail run. When I woke up it was raining and it was talk about raining this weekend. I decided that I wouldn&#8217;t get up there. Hopefully the weather would stablilize so I could head out on my City Trail Run [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[266,15,278,270,24],"tags":[280,279,271,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8221"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8221"}],"version-history":[{"count":1,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8221\/revisions"}],"predecessor-version":[{"id":8222,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8221\/revisions\/8222"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}