{"id":216,"date":"2009-12-05T23:12:30","date_gmt":"2009-12-05T22:12:30","guid":{"rendered":"http:\/\/www.indregaard.com\/?page_id=216"},"modified":"2011-01-13T15:21:06","modified_gmt":"2011-01-13T14:21:06","slug":"oslo-maraton-2010","status":"publish","type":"page","link":"http:\/\/www.indregaard.com\/?page_id=216","title":{"rendered":"Treningsdagbok OM 2010"},"content":{"rendered":"

Treningsdagbok fram mot Oslo Maraton 2010<\/p>\n

Gjennomf\u00f8rt trenings\u00f8kt.<\/span>
\nAlternativ trening.<\/span>
\nTrening ikke fullf\u00f8rt p\u00e5 planlagt dag… OBS OSB!!!<\/span><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Uke<\/strong><\/td>\nMandag<\/strong><\/td>\nTirsdag<\/strong><\/td>\nOnsdag<\/strong><\/td>\nTorsdag<\/strong><\/td>\nFredag<\/strong><\/td>\nL\u00f8rdag<\/strong><\/td>\nS\u00f8ndag<\/strong><\/td>\n<\/tr>\n
<\/td>\nAkt.<\/td>\nAkt.<\/td>\nTid<\/td>\nDist.<\/td>\nAkt.<\/td>\nTid<\/td>\nDist.<\/td>\nAkt.<\/td>\nTid<\/td>\nDist.<\/td>\nAkt.<\/td>\nAkt.<\/td>\nTid<\/td>\nDist.<\/td>\nAkt.<\/td>\nTid<\/td>\nDist.<\/td>\n<\/tr>\n
13<\/td>\nHvile<\/td>\nDL<\/td>\n42-44min<\/td>\n8km<\/td>\nHvile<\/td>\n<\/td>\n<\/td>\nDL<\/td>\n42-44min<\/td>\n8km<\/td>\nHvile<\/td>\nDM<\/td>\n40-42min<\/td>\n8km<\/td>\nDL<\/td>\n53-55min<\/td>\n10km<\/td>\n<\/tr>\n
14<\/td>\nHvile<\/td>\nO + U
\nFS
\nFL + H
\nN + U<\/td>\n		16-17min<\/p>\n

26min
\n16-18min<\/td>\n

3km
\n3x100m
\nca 5km
\n3km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nDL
\nU<\/td>\n		53-55min
\n5min<\/td>\n		10km<\/td>\nHvile<\/td>\nDM
\nS
\nU<\/td>\n		40-42min
\n15min
\n10min<\/td>\n		8km<\/td>\nDL<\/td>\n53-55min<\/td>\n10km<\/td>\n<\/tr>\n
15<\/td>\nHvile<\/td>\nO + U
\nFS
\nFL + H
\nN + U<\/td>\n		16-18min<\/p>\n

31-32min
\n16-18min<\/td>\n

3km
\n3x100m
\n6km
\n3km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nO
\nS
\nU<\/td>\n		16-18min
\n15min
\n5min<\/td>\n		5km<\/td>\nHvile<\/td>\nO
\nKS
\nLI
\nN + U<\/td>\n		26-29min<\/p>\n

5×3,5min
\n11-12min<\/td>\n

3km
\n3x100m
\n5x800m
\n2km<\/td>\n		LL
\nS<\/td>\n		86-92min
\n5min<\/td>\n		16km<\/td>\n<\/tr>\n
16<\/td>\nHvile<\/td>\nO + U
\nFS
\nFL + H
\nN + U<\/td>\n		16-18min<\/p>\n

31-32min
\n16-18min<\/td>\n

3km
\n3x100m
\n6km
\n3km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nT
\nN
\nU<\/td>\n		25-26min
\n5,5-6min
\n3min<\/td>\n		5km
\n1km<\/td>\n		Hvile<\/td>\nDL
\nS
\nU<\/td>\n		42-44min
\n10-15min
\n10min<\/td>\n		8km<\/td>\nLL
\nS<\/td>\n		93-102min
\n5min<\/td>\n		17km<\/td>\n<\/tr>\n
17<\/td>\nHvile<\/td>\nO + U
\nFS
\nFL + H
\nN + U<\/td>\n		16-18min<\/p>\n

31-32min
\n16-18min<\/td>\n

3km
\n3x100m
\n6km
\n3km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nT
\nN
\nU<\/td>\n		30-32min
\n5,5-6min
\n5min<\/td>\n		6km
\n1km<\/td>\n		Hvile<\/td>\nDL
\nS
\nU<\/td>\n		42-44min
\n15min
\n10min<\/td>\n		8km<\/td>\nLL
\nS<\/td>\n		96-100min
\n5min<\/td>\n		18km<\/td>\n<\/tr>\n
18<\/td>\nHvile<\/td>\nO + U
\nFS
\nDR + H
\nN + U<\/td>\n		16-18min<\/p>\n

23-24min
\n11-12min<\/td>\n

3km
\n3x100m
\n5km
\n3km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nLD
\nS
\nU<\/td>\n		53-55min
\n15min
\n10min<\/td>\n		10km<\/td>\nHvile<\/td>\nHvile<\/td>\n<\/td>\n<\/td>\nLM
\nU<\/td>\n		88-94min
\n5min<\/td>\n		17km<\/td>\n<\/tr>\n
19<\/td>\nHvile<\/td>\nO + U
\nFS
\nFL + H
\nN + U<\/td>\n		16-18min<\/p>\n

31-32min
\n16-18min<\/td>\n

3km
\n3x100m
\n6km
\n3km<\/td>\n		DL (F)<\/td>\n32-33min<\/td>\n6km<\/td>\nT
\nN
\nS
\nU<\/td>\n		25-26min
\n5,5-6min
\n15min
\n10min<\/td>\n		5km
\n1km<\/td>\n		Hvile<\/td>\nDL<\/td>\n42-44min<\/td>\n8km<\/td>\nLL<\/td>\n101-108min<\/td>\n19km<\/td>\n<\/tr>\n
20<\/td>\nHvile<\/td>\nO + U
\nFS
\nFL + H
\nN + U<\/td>\n		16-17min<\/p>\n

31-32min
\n16-18min<\/td>\n

3km
\n3x100m
\n6km
\n3km<\/td>\n		DL (F)<\/td>\n32-33min<\/td>\n6km<\/td>\nDL
\nS
\nU<\/td>\n		42-44min
\n15min
\n10min<\/td>\n		8km<\/td>\nHvile<\/td>\nO + U
\nFS
\nLI
\nN + U<\/td>\n		16-17min<\/p>\n

5×3,5min
\n11-12min<\/td>\n

3km
\n3x100m
\n5x800m
\n2km<\/td>\n		LL
\nU<\/td>\n		107-114min
\n5min<\/td>\n		20km<\/td>\n<\/tr>\n
21<\/td>\nHvile<\/td>\nO + U
\nFS
\nFL + H
\nN + U<\/td>\n		16-18min<\/p>\n

31-32min
\n16-18min<\/td>\n

3km
\n3x100m
\n6km
\n3km<\/td>\n		DL (F)<\/td>\n52-58min<\/td>\n10km<\/td>\nT
\nN
\nU<\/td>\n		35-37min
\n5,5-6min
\n5min<\/td>\n		7km
\n1km<\/td>\n		Hvile<\/td>\nDL
\nS
\nU<\/td>\n		53-58min
\n15min
\n10min<\/td>\n		10km<\/td>\nLL
\nU<\/td>\n		112-120min
\n5min<\/td>\n		21km<\/td>\n<\/tr>\n
22<\/td>\nHvile<\/td>\nO + U
\nFS
\nDR + H
\nN + U<\/td>\n		11-12min<\/p>\n

27-29min
\n11-12min<\/td>\n

2km
\n3x100m
\n6km
\n2km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nDL
\nS
\nU<\/td>\n		42-44min
\n15min
\n5min<\/td>\n		8km<\/td>\nHvile<\/td>\nAT\/H<\/td>\n<\/td>\n<\/td>\nLL + F
\nU<\/td>\n		95-102min
\n5min<\/td>\n		18km<\/td>\n<\/tr>\n
23<\/td>\nHvile<\/td>\nO + U
\nFS
\nFL + H
\nN + U<\/td>\n		16-18min<\/p>\n

31-32min
\n16-18min<\/td>\n

3km
\n3x100m
\n6km
\n3km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nT
\nN
\nS
\nU<\/td>\n		35-37min
\n5,5-6min
\n15min
\n10min<\/td>\n		8km
\n1km<\/td>\n		Hvile<\/td>\nDL
\nLS
\nU<\/td>\n		53-55min
\n10min
\n5min<\/td>\n		10km<\/td>\nLL
\nU<\/td>\n		117-126min
\n5min<\/td>\n		22km<\/td>\n<\/tr>\n
24<\/td>\nHvile<\/td>\nO + U
\nFL + H
\nN
\nU<\/td>\n		16-18min
\n31min
\n16-18min
\n5min<\/td>\n		3km
\n6km
\n3km<\/td>\n		LL (F)
\nS
\nU<\/td>\n		52-58min
\n15min
\n5min<\/td>\n		10km<\/td>\nDL
\nLS
\nU<\/td>\n		52-58min
\n10min
\n5min<\/td>\n		10km<\/td>\nHvile<\/td>\nT
\nN + U<\/td>\n		40-42min
\n5,5-6min<\/td>\n		8km
\n1km<\/td>\n		LM
\nU<\/td>\n		113-123min
\n5min<\/td>\n		22km<\/td>\n<\/tr>\n
25<\/td>\nHvile<\/td>\nO + U
\nFS
\nLI + H
\nN + U<\/td>\n		16-17min<\/p>\n

5×3,5min
\n11-12min<\/td>\n

3km
\n3x100m
\n5x800m
\n2km<\/td>\n		DL (F)
\nS
\nU<\/td>\n		42-44min
\n15min
\n5min<\/td>\n		8km<\/td>\nLL
\nU<\/td>\n		75-80min
\n5min<\/td>\n		14km<\/td>\nHvile<\/td>\nDL
\nU<\/td>\n		43-45min
\n5min<\/td>\n		8km<\/td>\nO + U
\nLS
\nFL
\nN + U<\/td>\n		16-17min
\n10min
\n31-32min
\n17-18min<\/td>\n		3km
\n6km
\n3km<\/td>\n<\/tr>\n
26<\/td>\nHvile<\/td>\nO + U
\nLS
\nBLB
\nN + U<\/td>\n		16-18min
\n10min
\n12min
\n11-12min<\/td>\n		3km
\n2km
\n2km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nDL
\nS
\nU<\/td>\n		32-33min
\n15min
\n10min<\/td>\n		6km<\/td>\nHvile<\/td>\nDL<\/td>\n42-46min<\/td>\n8km<\/td>\nLM
\nU<\/td>\n		113-123min
\n5min<\/td>\n		22km<\/td>\n<\/tr>\n
27<\/td>\nHvile<\/td>\nO + U
\nFS
\nDR + H
\nN + U<\/td>\n		16-18min<\/p>\n

34-39min
\n11-12min<\/td>\n

3km
\n3x100m
\n8km
\n2km<\/td>\n		DL
\nS
\nU<\/td>\n		42-44min
\n15min
\n5min<\/td>\n		8km<\/td>\nO
\nFS
\nKI
\nN + U<\/td>\n		16-18min<\/p>\n

8-10x85sek
\n11-12min<\/td>\n

3km
\n3x100m
\n8-10x400m
\n2km<\/td>\n		Hvile<\/td>\nDL
\nLS
\nU<\/td>\n		42-44min
\n10min<\/td>\n		8km<\/td>\nLL
\nU<\/td>\n		133-144min
\n5min<\/td>\n		25km<\/td>\n<\/tr>\n
28<\/td>\nHvile<\/td>\nO + U
\nFS
\nLI + H
\nN + U<\/td>\n		16-17min<\/p>\n

6×3,5min
\n11-12min<\/td>\n

3km
\n3x100m
\n6x800m
\n2km<\/td>\n		DL
\nLS
\nS
\nU<\/td>\n		43-44min
\n10min
\n15min
\n5min<\/td>\n		8km<\/td>\nLM<\/td>\n83-88min<\/td>\n16km<\/td>\nHvile<\/td>\nDL (F)<\/td>\n32-33min<\/td>\n6km<\/td>\nO + U
\nFS
\nDR
\nN + U<\/td>\n		16-17min<\/p>\n

36-38min
\n11-12min<\/td>\n

3km
\n2x80m
\n8km
\n2km<\/td>\n<\/tr>\n
29<\/td>\nHvile<\/td>\nO + U
\nLS
\nBLB
\nN + U<\/td>\n		16-18min
\n10min
\n18min
\n16-18min<\/td>\n		3km
\n3km
\n3km<\/td>\n		DL (F)
\nS
\nU<\/td>\n		53-55min
\n15min
\n10min<\/td>\n		10km<\/td>\nDM<\/td>\n49-53min<\/td>\n10km<\/td>\nHvile<\/td>\nDL
\nU<\/td>\n		53-55min
\n5min<\/td>\n		10km<\/td>\nLL + F
\nU<\/td>\n		131-138min
\n5min<\/td>\n		25km<\/td>\n<\/tr>\n
30<\/td>\nHvile<\/td>\nO + U
\nLS
\nBLB
\nN + U<\/td>\n		16-17min
\n10min
\n18min
\n17-18min<\/td>\n		3km
\n3km
\n3km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nDL
\nS
\nU<\/td>\n		32-33min
\n15min
\n10min<\/td>\n		6km<\/td>\nHvile<\/td>\n<\/td>\n<\/td>\nHvile<\/td>\nLL
\nU<\/td>\n		144-154min
\n5min<\/td>\n		27km<\/td>\n<\/tr>\n
31<\/td>\nHvile<\/td>\nO + U
\nLS
\nBLB
\nN + U<\/td>\n		22-23min
\n10min
\n18min
\n17-18min<\/td>\n		4km
\n3km
\n3km<\/td>\n		DL (F)<\/td>\n53-55min<\/td>\n10km<\/td>\nO + U
\nFL
\nN + U<\/td>\n		11-12min
\n46min
\n12min<\/td>\n		2km
\n9km
\n2km<\/td>\n		Hvile<\/td>\nDL
\nS
\nU<\/td>\n		47-50min
\n15min
\n10min<\/td>\n		9km<\/td>\nLL
\nU<\/td>\n		160-170min
\n5min<\/td>\n		30km<\/td>\n<\/tr>\n
32<\/td>\nHvile<\/td>\nO + U
\nLS
\nBLB
\nN + U<\/td>\n		22-23min
\n10min
\n18min
\n17-18min<\/td>\n		4km
\n3km
\n3km<\/td>\n		DL
\nS
\nU<\/td>\n		42-44min
\n15min
\n10min<\/td>\n		8km<\/td>\nO + U
\nFS
\nLI
\nN + U<\/td>\n		16-17min<\/p>\n

6x4min
\n11-12min<\/td>\n

3km
\n3x100m
\n6x1km
\n2km<\/td>\n		Hvile<\/td>\nDL
\nU<\/td>\n		42-46min
\n5min<\/td>\n		8km<\/td>\nLM
\nU<\/td>\n		144-154min
\n5min<\/td>\n		28km<\/td>\n<\/tr>\n
33<\/td>\nHvile<\/td>\nO + U
\nLS
\nKI
\nN + U<\/td>\n		16-18min
\n10min
\n10x85sec
\n11-12min<\/td>\n		3km
\n10x400m
\n2km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nLL
\nU<\/td>\n		86-90min<\/td>\n16km<\/td>\nHvile<\/td>\nAT
\nS
\nU<\/td>\n		10-30min
\n15min
\n5min<\/td>\n		<\/td>\nO + U
\nFS
\nLI
\nN + U<\/td>\n		16-17min<\/p>\n

6×3,5min
\n17-18min<\/td>\n

3km
\n2x80m
\n6x800m
\n3km<\/td>\n<\/tr>\n
34<\/td>\nHvile<\/td>\nO + U
\nLS
\nBKB
\nN + U<\/td>\n		21-23min
\n10min
\n18-20min
\n17-18min<\/td>\n		4km
\n3km
\n3km<\/td>\n		DL (F)<\/td>\n53-57min<\/td>\n10km<\/td>\nT
\nU<\/td>\n		60-63min
\n5min<\/td>\n		12km<\/td>\nHvile<\/td>\nDL
\nS
\nU<\/td>\n		53-55min
\n15min
\n10min<\/td>\n		10km<\/td>\nLL
\nU<\/td>\n		180-192min
\n5min<\/td>\n		34km<\/td>\n<\/tr>\n
35<\/td>\nHvile<\/td>\nO + U
\nLS
\nBKB
\nN + U<\/td>\n		27min
\n10min
\n24min
\n17-18min<\/td>\n		5km
\n4km
\n3km<\/td>\n		DL (F)<\/td>\n53-58min<\/td>\n10km<\/td>\nO + U
\nT
\nN
\nU<\/td>\n		21-22min
\n40-42min
\n17-18min
\n5min<\/td>\n		4km
\n8km
\n3km<\/td>\n		Hvile<\/td>\nDL
\nS
\nU<\/td>\n		64-66min
\n15min
\n10min<\/td>\n		12km<\/td>\nLM
\nU<\/td>\n		143-153min
\n5min<\/td>\n		28km<\/td>\n<\/tr>\n
36<\/td>\nHvile<\/td>\nO + U
\nFS
\nKI
\nN + U<\/td>\n		16-18min<\/p>\n

4x4x60sec
\n11-12min<\/td>\n

3km
\n4x80m
\n3x4x300m
\n2km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nDL
\nLS
\nBKB
\nS + U<\/td>\n		43-44min
\n10min
\n5x25sec
\n10min<\/td>\n		8km
\n5x80m<\/td>\n		Hvile<\/td>\nHvile<\/td>\n<\/td>\n<\/td>\nLL + F
\nU<\/td>\n		135-145min
\n5min<\/td>\n		26km<\/td>\n<\/tr>\n
37<\/td>\nHvile<\/td>\nO + U
\nFS
\nKI
\nN + U<\/td>\n		16-18min<\/p>\n

8x80sec
\n11-12min<\/td>\n

3km
\n4x80m
\n8x400m
\n2km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\nDL
\nLS
\nBKB
\nS + U<\/td>\n		32-34min
\n10min
\n5x20sec
\n10min<\/td>\n		8km
\n5x80m<\/td>\n		Hvile<\/td>\nO + U
\nFS
\nDR
\nN + U<\/td>\n		16-17min
\n22-23min
\n11-12min<\/td>\n		3km
\n3x80m
\n5km
\n2km<\/td>\n		Hvile<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
38<\/td>\nHvile<\/td>\nO + U
\nFS
\nKI
\nN + U<\/td>\n		16-18min<\/p>\n

8x80sec
\n11-12min<\/td>\n

3km
\n3x80m
\n8x200m
\n2km<\/td>\n		DL
\nU<\/td>\n		42-45min
\n5min<\/td>\n		8km<\/td>\nDL
\nU<\/td>\n		42-45min
\n5min<\/td>\n		8km<\/td>\nHvile<\/td>\nDL
\nU<\/td>\n		16-18min
\n5min<\/td>\n		3km<\/td>\nOSLO MARATON<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

O = oppvarming<\/p>\n

DL = lett distansel\u00f8pning (pratetempo)
\nDM = middels distansel\u00f8pning (ca 10-15 sek raskere pr km enn R)
\nDR = rask distansel\u00f8pning. Tempo uten gradvis \u00f8kning..<\/p>\n

FS = Farts-stigning, \u00f8k farten gradivs
\nFL = Fartslek, lek med fart\u2026 korte raske \u00f8kninger i fart, “restitusjon imellom”.. Ikke samme som intervall<\/p>\n

LL = langkj\u00f8ring, lett\/rolig (ca 70% av maxpuls!!) (+F = med farts\u00f8kning i ca 10 min rundt 60 min..)
\nLM = lankj\u00f8ring, middels (ca 10 sek raskere pr km enn LS)
\nT = Tempo, nb-\u00f8k fart gradvis<\/p>\n

BLB = Bakkel\u00f8p, Lang Bakke (ca 60-90 sec lang)
\nBKB = Bakkel\u00f8p, Kort Bakke (ca 30-40 sec + litt brattere enn BLB)<\/p>\n

LI = Lang intervall, hvile 60 sec mellom hvert rykk
\nKI = Kort intervall,
\nS = Styrke!
\nLS = L\u00f8psstyrke ()
\nU = utt\u00f8ying
\nH = hvile
\n(F) = frivillig
\nAT = Alternativ Trening<\/p>\n

LI uke 3: ta tid og notere snitt-tid p\u00e5 hvert rykk (ca 3:20-3:30 per 0.8k)
\nLI uke 8: ta tid og notere snitt-tid p\u00e5 hvert rykk (ca 3:20-3:30 per 0.8k)
\nLI uke 13: ta tid og notere snitt-tid p\u00e5 hvert rykk (ca 3:20-3:30 per 0.8k)
\nLI uke 16: ta tid og notere snitt-tid p\u00e5 hvert rykk (ca 3:20-3:30 per 0.8k)
\nLI uke 21: ta tid og notere snitt-tid p\u00e5 hvert rykk (ca 3:20-3:30 per 0.8k)<\/p>\n

Evt. Styrketrening torsdag, uke 2->
\n2×20 sit-ups
\n4×15 skr\u00e5-sit-ups, 2 til hver side
\n2×15 rygg-ups
\n3×15 armhevninger
\n2×30 rask armslag (s\u00e5nn ca slik som n\u00e5r man l\u00f8per)
\n4×10 t\u00e5hev, 2 p\u00e5 hver fot
\n2×6 utfallssteg<\/p>\n

Evt. Styrketrening torsdag, uke 12->
\n3×15 sit-ups
\n6×10 skr\u00e5-sit-ups, 3 til hver side
\n3×15 rygg-ups
\n3×15 armhevninger
\n3×30 rask armslag (s\u00e5nn ca slik som n\u00e5r man l\u00f8per)
\n4×15 t\u00e5hev, 2 p\u00e5 hver fot
\n3×10 utfallssteg (ikke uke 12..)<\/p>\n

LS, L\u00f8psStyrke uke 11, gjerne midt i DL (distanse lett):
\n2x20m skip (h\u00f8ye knel\u00f8ft)
\n2x20m mangesteg (l\u00f8pende hopp)
\n2x10m t\u00e5gang (g\u00e5 h\u00f8yt p\u00e5 t\u00e5 og sparte opp h\u00e6l i baken)
\n2×6 utfallssteg<\/p>\n

LS, L\u00f8psStyrke uke 12\/13, gjerne midt i DL (distanse lett):
\n2x30m skip (h\u00f8ye knel\u00f8ft)
\n2x30m mangesteg (l\u00f8pende hopp)
\n2x15m t\u00e5gang (g\u00e5 h\u00f8yt p\u00e5 t\u00e5 og sparte opp h\u00e6l i baken)
\n2×8 utfallssteg<\/p>\n

LS, L\u00f8psStyrke fra uke 23
\n3x30m skip (h\u00f8ye knel\u00f8ft)
\n3x30m mangesteg (l\u00f8pende hopp)
\n3x20m t\u00e5gang (g\u00e5 h\u00f8yt p\u00e5 t\u00e5 og sparte opp h\u00e6l i baken)<\/p>\n","protected":false},"excerpt":{"rendered":"

Treningsdagbok fram mot Oslo Maraton 2010<\/p>\n

Gjennomf\u00f8rt trenings\u00f8kt. Alternativ trening. Trening ikke fullf\u00f8rt p\u00e5 planlagt dag… OBS OSB!!!<\/p>\n

Uke Mandag Tirsdag Onsdag Torsdag Fredag L\u00f8rdag S\u00f8ndag Akt. Akt. Tid Dist. Akt. Tid Dist. Akt. Tid Dist. Akt. Akt. Tid Dist. Akt. Tid Dist. 13 Hvile DL 42-44min 8km Hvile DL 42-44min 8km Hvile DM 40-42min […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":2,"comment_status":"open","ping_status":"open","template":"","meta":{"ngg_post_thumbnail":0,"footnotes":""},"class_list":["post-216","page","type-page","status-publish","hentry","odd"],"_links":{"self":[{"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/pages\/216"}],"collection":[{"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.indregaard.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=216"}],"version-history":[{"count":83,"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/pages\/216\/revisions"}],"predecessor-version":[{"id":506,"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/pages\/216\/revisions\/506"}],"wp:attachment":[{"href":"http:\/\/www.indregaard.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}