{"id":30,"date":"2013-12-24T12:21:37","date_gmt":"2013-12-24T10:21:37","guid":{"rendered":"http:\/\/lambro.com\/lambropoulos_paavo\/?p=30"},"modified":"2013-12-24T12:38:50","modified_gmt":"2013-12-24T10:38:50","slug":"treeniohjelma-juoksulle-2014","status":"publish","type":"post","link":"https:\/\/lambropoulos.eu\/?p=30","title":{"rendered":"Treeniohjelma juoksulle 2014"},"content":{"rendered":"

T\u00e4\u00e4 on t\u00e4ss\u00e4, nyt alan seuraamaan eli laitoin n\u00e4\u00e4 suunnitelmiin movescountiin. Kunhan se Ambit -mittari vaan tulee sielt\u00e4 huollosta, alkaa nyt kyll\u00e4 seuranta.<\/p>\n

Lepop\u00e4iv\u00e4t eiv\u00e4t ole v\u00e4ltt\u00e4m\u00e4tt\u00e4 lepop\u00e4ivi\u00e4 vaan my\u00f6s jumpataan! Tosin max yksi steppijumppa tai kahvakuula \u00a0\/ viikko! Jalat hajoavat…<\/p>\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nKevyt<\/strong><\/td>\nKeskiraskas<\/strong><\/td>\nRaskas<\/strong><\/td>\n<\/tr>\n
Ma<\/td>\nLEPO<\/td>\nLEPO<\/td>\nLEPO<\/td>\n<\/tr>\n
Ti<\/td>\nPK 45-60min<\/td>\nVR 10 min + 4-5 vetoa (1000m) + VR 10 min Vedoissa nouseva syke<\/td>\nVR 10 min + 2x2000m vedot + VR 10 min Vedoissa vauhdit 4:30, 4:20 ja 4:10 min\/km<\/td>\n<\/tr>\n
Ke<\/td>\nVR 10 min + VK 40 min + VR 10 min<\/td>\nLEPO<\/td>\nLEPO<\/td>\n<\/tr>\n
To<\/td>\nLEPO<\/td>\nPK 45-60min<\/td>\nPK 45-60min sis 8x100m rennot vedot<\/td>\n<\/tr>\n
Pe<\/td>\nPK 45-60min sis 8x100m rennot vedot<\/td>\nVR 10 min + 40-45 min VK + VR 10 min<\/td>\nVR 10 min + VK 50 min + VR 10 min<\/td>\n<\/tr>\n
La<\/td>\nLEPO<\/td>\nLEPO<\/td>\nLEPO<\/td>\n<\/tr>\n
Su<\/td>\nPuolipitk\u00e4 PK 1h 30min<\/td>\nPitk\u00e4 2h 30 min, syke alle 140<\/td>\nPitk\u00e4 2h 30 min, syke alle 140<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n1, 4, 7, 10, 13, 16, 19, 22<\/td>\n2, 5, 8, 11, 14, 17, 20, 23<\/td>\n3, 6, 9, 12, 15, 18, 21, 24<\/td>\n<\/tr>\n
<\/td>\n40km<\/td>\n50km<\/td>\n60km<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

T\u00e4\u00e4 on t\u00e4ss\u00e4, nyt alan seuraamaan eli laitoin n\u00e4\u00e4 suunnitelmiin movescountiin. Kunhan se Ambit -mittari vaan tulee sielt\u00e4 huollosta, alkaa nyt kyll\u00e4 seuranta. Lepop\u00e4iv\u00e4t eiv\u00e4t ole v\u00e4ltt\u00e4m\u00e4tt\u00e4 lepop\u00e4ivi\u00e4 vaan my\u00f6s jumpataan! Tosin max yksi steppijumppa tai kahvakuula \u00a0\/ viikko! Jalat hajoavat… Kevyt Keskiraskas Raskas Ma LEPO LEPO LEPO Ti PK 45-60min VR 10 min + […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-30","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/posts\/30","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/types\/post"}],"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=30"}],"version-history":[{"count":4,"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/posts\/30\/revisions"}],"predecessor-version":[{"id":34,"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=\/wp\/v2\/posts\/30\/revisions\/34"}],"wp:attachment":[{"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=30"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=30"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lambropoulos.eu\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=30"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}