{"id":57,"date":"2014-01-08T16:37:12","date_gmt":"2014-01-08T14:37:12","guid":{"rendered":"http:\/\/lambro.com\/lambropoulos_paavo\/?page_id=57"},"modified":"2014-01-08T16:39:34","modified_gmt":"2014-01-08T14:39:34","slug":"harjoitusohjelmat-2","status":"publish","type":"page","link":"https:\/\/lambropoulos.eu\/?page_id=57","title":{"rendered":"Harjoitusohjelmat"},"content":{"rendered":"<p>Peruskuntokauden harjoitusohjelma<\/p>\n<table width=\"895\" border=\"0\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"40\" \/>\n<col span=\"3\" width=\"285\" \/> <\/colgroup>\n<tbody>\n<tr>\n<td width=\"40\" height=\"18\"><\/td>\n<td width=\"285\">Kevyt<\/td>\n<td width=\"285\">Keskiraskas<\/td>\n<td width=\"285\">Raskas<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"40\">Ma<\/td>\n<td width=\"285\">LEPO<\/td>\n<td width=\"285\">LEPO<\/td>\n<td width=\"285\">LEPO<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"40\">Ti<\/td>\n<td width=\"285\">PK 45-60min<\/td>\n<td width=\"285\">VR 10 min + 4-5 vetoa (1000m) + VR 10 min Vedoissa nouseva syke<\/td>\n<td width=\"285\">VR 10 min + 2x2000m vedot + VR 10 min Vedoissa vauhdit 4:30, 4:20 ja 4:10 min\/km<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"40\">Ke<\/td>\n<td width=\"285\">VR 10 min + VK 40 min + VR 10 min<\/td>\n<td width=\"285\">LEPO<\/td>\n<td width=\"285\">LEPO<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"40\">To<\/td>\n<td width=\"285\">LEPO<\/td>\n<td width=\"285\">PK 45-60min<\/td>\n<td width=\"285\">PK 45-60min sis 8x100m rennot vedot<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"40\">Pe<\/td>\n<td width=\"285\">PK 45-60min sis 8x100m rennot vedot<\/td>\n<td width=\"285\">VR 10 min + 40-45 min VK + VR 10 min<\/td>\n<td width=\"285\">VR 10 min + VK 50 min + VR 10 min<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"40\">La<\/td>\n<td width=\"285\">LEPO<\/td>\n<td width=\"285\">LEPO<\/td>\n<td width=\"285\">LEPO<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"40\">Su<\/td>\n<td width=\"285\">Puolipitk\u00e4 PK 1h 30min<\/td>\n<td width=\"285\">Pitk\u00e4 2h 30 min, syke alle 140<\/td>\n<td width=\"285\">Pitk\u00e4 2h 30 min, syke alle 140<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"17\"><\/td>\n<td width=\"285\"><\/td>\n<td width=\"285\"><\/td>\n<td width=\"285\"><\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"17\"><\/td>\n<td width=\"285\">1, 4, 7, 10, 13, 16, 19, 22<\/td>\n<td width=\"285\">2, 5, 8, 11, 14, 17, 20, 23<\/td>\n<td width=\"285\">3, 6, 9, 12, 15, 18, 21, 24<\/td>\n<\/tr>\n<tr>\n<td width=\"40\" height=\"17\"><\/td>\n<td width=\"285\">40km<\/td>\n<td width=\"285\">50km<\/td>\n<td width=\"285\">60km<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Peruskuntokauden harjoitusohjelma Kevyt Keskiraskas Raskas Ma LEPO LEPO LEPO Ti PK 45-60min VR 10 min + 4-5 vetoa (1000m) + VR 10 min Vedoissa nouseva syke VR 10 min + 2x2000m vedot + VR 10 min Vedoissa vauhdit 4:30, 4:20 ja 4:10 min\/km Ke VR 10 min + VK 40 min + VR 10 min [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"class_list":["post-57","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/pages\/57","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=57"}],"version-history":[{"count":3,"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/pages\/57\/revisions"}],"predecessor-version":[{"id":61,"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/pages\/57\/revisions\/61"}],"wp:attachment":[{"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=57"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}