{"id":439,"date":"2010-09-05T17:23:09","date_gmt":"2010-09-05T15:23:09","guid":{"rendered":"http:\/\/www.indregaard.com\/?p=439"},"modified":"2010-09-08T09:02:53","modified_gmt":"2010-09-08T07:02:53","slug":"solo-halvmaraton-i-helmaratonfart","status":"publish","type":"post","link":"http:\/\/www.indregaard.com\/?p=439","title":{"rendered":"Solo halvmaraton i helmaratonfart"},"content":{"rendered":"

L\u00f8rdag testet jeg litt lengre tempol\u00f8ping i forkant av Oslo Maraton. Tanken var \u00e5 fullf\u00f8re 21 km i 5 – 5:10 tempo, noe som tilsvarer 3:30-3:36 p\u00e5 helmaraton. F\u00f8rst av alt m\u00e5 jeg si at det er meget vanskelig \u00e5 motivere s\u00e5pass “h\u00f8yt” tempo (for meg h\u00f8yt tempo iaf) p\u00e5 over en s\u00e5pass lang distanse, uten noen form for musikk eller treningspartner. Samtidig s\u00e5 var kanskje magen litt full etter en god lunsj s\u00e5 det ble et innlagt toalettstopp p\u00e5 en rasteplass langs l\u00f8ypa.. haha.. jaja. det gikk greit det men merket at etter et par minutter p\u00e5 ramma s\u00e5 blir man litt sm\u00e5stiv n\u00e5r man skal i gang igjen etterp\u00e5. Men uten denne stoppen hadde jeg nok f\u00e5tt det tungt. de 3-4 siste km f\u00f8r stoppen gikk ganske treigt og etter stoppen tok det seg opp litt igjen =). Sp\u00f8rsm\u00e5let er jo om jeg klarer \u00e5 holde dette tempoet p\u00e5 helmaraton, og det tror jeg at jeg skal klare. For med litt bedre oppladning, mer adrenalin i kroppen og god musikk p\u00e5 \u00f8ret skal dette kunne g\u00e5!<\/p>\n

Fullf\u00f8rte i alle fall med stil, snitt p\u00e5 5:04 totalt, snitt p\u00e5 5:00 under bevegelse (stoppet litt av og til f\u00e5r \u00e5 drikke litt, samt krysse hovedveien ved et par tilfeller). Under f\u00f8lger km-oppsummering:<\/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
Splitt<\/strong><\/td>\nTid<\/strong><\/td>\nAvstand<\/strong><\/td>\nH\u00f8ydestig.<\/strong><\/td>\nH\u00f8ydered.<\/strong><\/td>\nGj. tempo<\/strong><\/td>\nBeste tempo<\/strong><\/td>\nGj. puls<\/strong><\/td>\nMaks puls<\/strong><\/td>\nKalorier<\/strong><\/td>\n<\/tr>\n
1<\/td>\n00:05:05<\/td>\n1,00<\/td>\n0<\/td>\n4<\/td>\n05:05<\/td>\n04:38<\/td>\n73<\/td>\n81<\/td>\n55<\/td>\n<\/tr>\n
2<\/td>\n00:05:05<\/td>\n1,00<\/td>\n7<\/td>\n9<\/td>\n05:05<\/td>\n04:32<\/td>\n79<\/td>\n83<\/td>\n66<\/td>\n<\/tr>\n
3<\/td>\n00:05:03<\/td>\n1,00<\/td>\n19<\/td>\n13<\/td>\n05:03<\/td>\n04:20<\/td>\n82<\/td>\n84<\/td>\n67<\/td>\n<\/tr>\n
4<\/td>\n00:04:54<\/td>\n1,00<\/td>\n7<\/td>\n9<\/td>\n04:54<\/td>\n04:35<\/td>\n82<\/td>\n85<\/td>\n65<\/td>\n<\/tr>\n
5<\/td>\n00:04:49<\/td>\n1,00<\/td>\n0<\/td>\n6<\/td>\n04:49<\/td>\n04:21<\/td>\n82<\/td>\n86<\/td>\n59<\/td>\n<\/tr>\n
6<\/td>\n00:04:52<\/td>\n1,00<\/td>\n0<\/td>\n7<\/td>\n04:52<\/td>\n04:00<\/td>\n85<\/td>\n88<\/td>\n67<\/td>\n<\/tr>\n
7<\/td>\n00:05:05<\/td>\n1,00<\/td>\n12<\/td>\n0<\/td>\n05:05<\/td>\n04:34<\/td>\n85<\/td>\n87<\/td>\n69<\/td>\n<\/tr>\n
8<\/td>\n00:05:07<\/td>\n1,00<\/td>\n0<\/td>\n5<\/td>\n05:07<\/td>\n04:44<\/td>\n84<\/td>\n86<\/td>\n69<\/td>\n<\/tr>\n
9<\/td>\n00:05:08<\/td>\n1,00<\/td>\n0<\/td>\n3<\/td>\n05:08<\/td>\n04:36<\/td>\n83<\/td>\n86<\/td>\n67<\/td>\n<\/tr>\n
10<\/td>\n00:05:06<\/td>\n1,00<\/td>\n3<\/td>\n0<\/td>\n05:06<\/td>\n04:47<\/td>\n84<\/td>\n86<\/td>\n68<\/td>\n<\/tr>\n
11<\/td>\n00:05:25<\/td>\n1,00<\/td>\n17<\/td>\n16<\/td>\n05:25<\/td>\n04:18<\/td>\n83<\/td>\n86<\/td>\n69<\/td>\n<\/tr>\n
12<\/td>\n00:04:50<\/td>\n1,00<\/td>\n16<\/td>\n11<\/td>\n04:50<\/td>\n04:32<\/td>\n85<\/td>\n87<\/td>\n65<\/td>\n<\/tr>\n
13<\/td>\n00:05:14<\/td>\n1,00<\/td>\n9<\/td>\n6<\/td>\n05:14<\/td>\n04:36<\/td>\n84<\/td>\n87<\/td>\n69<\/td>\n<\/tr>\n
14<\/td>\n00:05:22<\/td>\n1,00<\/td>\n9<\/td>\n10<\/td>\n05:22<\/td>\n04:40<\/td>\n83<\/td>\n86<\/td>\n67<\/td>\n<\/tr>\n
15<\/td>\n00:05:20<\/td>\n1,00<\/td>\n9<\/td>\n4<\/td>\n05:20<\/td>\n04:40<\/td>\n82<\/td>\n84<\/td>\n62<\/td>\n<\/tr>\n
16<\/td>\n00:05:19<\/td>\n1,00<\/td>\n7<\/td>\n12<\/td>\n05:19<\/td>\n04:39<\/td>\n82<\/td>\n84<\/td>\n59<\/td>\n<\/tr>\n
17<\/td>\n00:05:03<\/td>\n1,00<\/td>\n0<\/td>\n0<\/td>\n05:03<\/td>\n04:29<\/td>\n83<\/td>\n86<\/td>\n53<\/td>\n<\/tr>\n
18<\/td>\n00:04:58<\/td>\n1,00<\/td>\n17<\/td>\n11<\/td>\n04:58<\/td>\n04:33<\/td>\n84<\/td>\n87<\/td>\n62<\/td>\n<\/tr>\n
19<\/td>\n00:04:53<\/td>\n1,00<\/td>\n0<\/td>\n4<\/td>\n04:53<\/td>\n04:23<\/td>\n85<\/td>\n87<\/td>\n63<\/td>\n<\/tr>\n
20<\/td>\n00:04:49<\/td>\n1,00<\/td>\n0<\/td>\n0<\/td>\n04:49<\/td>\n04:27<\/td>\n87<\/td>\n89<\/td>\n66<\/td>\n<\/tr>\n
21<\/td>\n00:04:50<\/td>\n1,00<\/td>\n0<\/td>\n2<\/td>\n04:50<\/td>\n04:26<\/td>\n88<\/td>\n90<\/td>\n67<\/td>\n<\/tr>\n
22<\/td>\n00:00:09<\/td>\n0,03<\/td>\n0<\/td>\n0<\/td>\n05:09<\/td>\n04:40<\/td>\n89<\/td>\n89<\/td>\n2<\/td>\n<\/tr>\n
<\/td>\n01:46:35<\/td>\n21,03<\/td>\n131<\/td>\n132<\/td>\n05:04<\/td>\n04:00<\/td>\n83<\/td>\n90<\/td>\n1.356<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Link til \u00f8kten p\u00e5 garmin connect: Klikk for link<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

L\u00f8rdag testet jeg litt lengre tempol\u00f8ping i forkant av Oslo Maraton. Tanken var \u00e5 fullf\u00f8re 21 km i 5 – 5:10 tempo, noe som tilsvarer 3:30-3:36 p\u00e5 helmaraton. F\u00f8rst av alt m\u00e5 jeg si at det er meget vanskelig \u00e5 motivere s\u00e5pass “h\u00f8yt” tempo (for meg h\u00f8yt tempo iaf) p\u00e5 over en s\u00e5pass lang distanse, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[3,31],"tags":[37,20,18,56],"class_list":["post-439","post","type-post","status-publish","format-standard","hentry","category-maraton","category-trening","tag-halvmaraton","tag-langkjring","tag-oslo-maraton","tag-trening","odd"],"_links":{"self":[{"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/posts\/439"}],"collection":[{"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"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=439"}],"version-history":[{"count":7,"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/posts\/439\/revisions"}],"predecessor-version":[{"id":441,"href":"http:\/\/www.indregaard.com\/index.php?rest_route=\/wp\/v2\/posts\/439\/revisions\/441"}],"wp:attachment":[{"href":"http:\/\/www.indregaard.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.indregaard.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=439"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.indregaard.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}