{"id":8224,"date":"2019-04-29T22:21:04","date_gmt":"2019-04-29T22:21:04","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8224"},"modified":"2019-05-01T16:54:49","modified_gmt":"2019-05-01T16:54:49","slug":"preparation-him-7","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8224","title":{"rendered":"Preparation HIM"},"content":{"rendered":"

Started the morning with massage before work.<\/p>\n

Was stiff on my calves but it was better than earlier, I am not sure if it is because I didn\u2019t run a trail run last week. I also got massage on my back thighs, shoulders and neck.<\/p>\n

Got a tip of a new type of foamrolling exercise with tennis balls that I will test \u00a0after the biking this evening.<\/p>\n

After work it was time for biking. Had washed my bike shorts and hoped that I wouldn\u2019t get irritated front thighs again. Put saddle soap on.<\/p>\n

Energy: 1 liter of water and two bananas.<\/p>\n

First session was:<\/p>\n

Q – 75 min Threshold<\/i><\/b><\/span><\/p>\n

Warm up:\u00a0<\/i><\/b><\/span>10 minutes Zone 2<\/span><\/p>\n

Main set: <\/i><\/b><\/span><\/p>\n

20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5<\/span><\/p>\n


\n<\/span>8 min Zone 4\/5
\n<\/span>2 min Rest
\n<\/span>8 min Zone 4\/5
\n<\/span>2 min Rest
\n<\/span>8 min Zone 4\/5<\/span><\/p>\n

20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5<\/span><\/p>\n

Cool down: <\/i><\/b><\/span>15 min Zone 2<\/span><\/p>\n

Toughed it up a bit further this evening, put more resistance on. Very sweaty.<\/p>\n

Biked while I was saving this session on my pulse watch and started my pulse watch again.<\/p>\n

\"\"<\/a><\/span><\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Second session was:<\/p>\n

Q – 90 min Endurance<\/i><\/b><\/span><\/p>\n

Warm up: <\/i><\/b><\/span>10 min Zone 2<\/span><\/p>\n

Technique:<\/i><\/b><\/span><\/p>\n

20s no hands and hold your back straight
\n<\/span>40s Rest
\n<\/span>20s no hands and hold your back straight
\n<\/span>40s Rest
\n<\/span>20s no hands and hold your back straight<\/span><\/p>\n

Main set:<\/i><\/b><\/span><\/p>\n

12 min Zone 2
\n<\/span>20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5
\n<\/span>8 min Zone 2
\n<\/span>1 min Zone 4\/5
\n<\/span>12 min Zone 2
\n<\/span>20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5
\n<\/span>8 min Zone 2
\n<\/span>1 min Zone 4\/5
\n<\/span>12 min Zone 2
\n<\/span>20s Zone 5
\n<\/span>40s Rest
\n<\/span>20s Zone 5
\n<\/span>8 min Zone 2
\n<\/span>1 min Zone 4\/5<\/span><\/p>\n

Cool down: <\/span>15 min Zone 2<\/span><\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n

Weight report:<\/i><\/b><\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Started the morning with massage before work. Was stiff on my calves but it was better than earlier, I am not sure if it is because I didn\u2019t run a trail run last week. I also got massage on my back thighs, shoulders and neck. Got a tip of a new type of foamrolling exercise […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[266,15,278,24],"tags":[283,280,279,271,284,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8224"}],"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=8224"}],"version-history":[{"count":1,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8224\/revisions"}],"predecessor-version":[{"id":8238,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8224\/revisions\/8238"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}