{"id":3318,"date":"2018-01-12T09:00:00","date_gmt":"2018-01-12T08:00:00","guid":{"rendered":"https:\/\/dev.motionzonen.se\/2018\/01\/12\/ultratraning\/"},"modified":"2023-12-11T12:39:04","modified_gmt":"2023-12-11T11:39:04","slug":"ultratraning","status":"publish","type":"post","link":"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/ultratraning\/","title":{"rendered":"Att best\u00e4mma sig"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"680\" src=\"https:\/\/motionzonen.se\/wp-content\/uploads\/2023\/12\/MMIMG_4014-1024x680.jpg\" alt=\"\" class=\"wp-image-4674\" srcset=\"https:\/\/motionzonen.se\/wp-content\/uploads\/2023\/12\/MMIMG_4014-1024x680.jpg 1024w, https:\/\/motionzonen.se\/wp-content\/uploads\/2023\/12\/MMIMG_4014-300x199.jpg 300w, https:\/\/motionzonen.se\/wp-content\/uploads\/2023\/12\/MMIMG_4014-768x510.jpg 768w, https:\/\/motionzonen.se\/wp-content\/uploads\/2023\/12\/MMIMG_4014-1536x1020.jpg 1536w, https:\/\/motionzonen.se\/wp-content\/uploads\/2023\/12\/MMIMG_4014-18x12.jpg 18w, https:\/\/motionzonen.se\/wp-content\/uploads\/2023\/12\/MMIMG_4014.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<div class=\"post-text-container\">\n<p>12 januari 2018<\/p>\n<p>Nu har jag best\u00e4mt mig att f\u00f6rs\u00f6ka mig p\u00e5 TEC100 den 21 april i T\u00e4by. Jag tycker egentligen loppet ligger f\u00f6r tidigt p\u00e5 s\u00e4songen. De tuffaste utmaningarna jag haft framf\u00f6r mig tidigare har g\u00e5tt i slutet av juni eller senare. Dock har jag ju deltagit i alla Liding\u00f6ultra utom en sedan starten och de har vanligtvis g\u00e5tt i b\u00f6rjan av maj, dvs bara 2 veckor senare \u00e4n TEC100 (s\u00e5nt jag s\u00e4ger till mig sj\u00e4lv f\u00f6r att \u00f6vertyga mig om att det ska g\u00e5). Som jag skrev i mitt f\u00f6rra inl\u00e4gg: jag tror egentligen inte att det handlar om att hitta det \u201dr\u00e4tta\u201d loppet, det handlar om att v\u00e5ga ta steget. Det pirrar i kroppen av att bara t\u00e4nka p\u00e5 att jag kan st\u00e5 d\u00e4r p\u00e5 startlinjen om ca 14 veckor \u2013 om kroppen h\u00e5ller f\u00f6r tr\u00e4ningen! N\u00e4r jag tagit beslutet blev det ocks\u00e5 tydligt att jag beh\u00f6vde bli betydligt mer specifik i min tr\u00e4ning. Det r\u00e4cker inte bara att springa p\u00e5 och f\u00f6rs\u00f6ka springa lite mer. Det k\u00e4ndes inspirerande att b\u00f6rja fundera p\u00e5 tr\u00e4ningsuppl\u00e4gg.<\/p>\n<p>Mitt ultrauppl\u00e4gg f\u00f6r 100 miles i april<\/p>\n<p>Det h\u00e4r \u00e4r ett prelimin\u00e4rt uppl\u00e4gg som jag r\u00e4knar med att revidera. Jag har ganska stadigt h\u00e5llit mig p\u00e5 50-65 km l\u00f6pning per vecka under h\u00f6st och vinter och sprungit varje dag de senaste 10 veckorna och kroppen k\u00e4nns v\u00e4ldigt bra. S\u00e5 h\u00e4r t\u00e4nker jag mig att tr\u00e4ningen ska se ut.<\/p>\n<p>Tr\u00e4ningsprogrammet<\/p>\n<p style=\"font-weight: 400;\">S\u00e5 h\u00e4r t\u00e4nker jag mig att tr\u00e4ningen ska se ut. Jag har ganska stadigt h\u00e5llit mig p\u00e5 50-65 km l\u00f6pning per vecka under h\u00f6st och vinter och sprungit varje dag de senaste 10 veckorna och kroppen k\u00e4nns v\u00e4ldigt bra.<\/p>\n<ul>\n<li>Progression vecka f\u00f6r vecka, ca 10 %<\/li>\n<li>M\u00e5l att n\u00e5 16 mil 3 veckor f\u00f6re aktuellt lopp<\/li>\n<li>L\u00f6pning varje dag<\/li>\n<li>Var 4:e vecka lugnare, mindre volym<\/li>\n<li>V\u00e4lj l\u00e4mpligt l\u00f6ppass nedan f\u00f6r att f\u00e5 ihop tid och m\u00e4ngd<\/li>\n<li>Variera tr\u00e4ningen<\/li>\n<li>\u00d6ka specificitet n\u00e4rmare loppet = spring l\u00e5ngsammare<\/li>\n<\/ul>\n<ul>\n<li>L\u00f6pning 5-15 km, normalpass<\/li>\n<li>L\u00f6pning 16-29 km, l\u00e5ngpass<\/li>\n<li>L\u00f6pning 30-50 km, ultrapass<\/li>\n<li>L\u00e5ngpass back to back, samma dag\/dagarna efter varandra<\/li>\n<li>Ultraintervaller<\/li>\n<li>L\u00f6pning 2 ggr\/dag, ex till och fr\u00e5n jobbet<\/li>\n<li>Backpass, ev plus 10 km<\/li>\n<li>Intervaller p\u00e5 l\u00f6pband<\/li>\n<\/ul>\n<ul>\n<li>R\u00f6rlighetstr\u00e4ning\/l\u00e4tt styrka dagligen\n<ul>\n<li>Yogainspirerade \u00f6vningar 10-15 min<\/li>\n<li>Huksittande<\/li>\n<li>Excentriska t\u00e5h\u00e4vningar<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Styrketr\u00e4ning, tung 2 ggr\/v<\/li>\n<li>3 x 6-8<\/li>\n<li>Marklyft<\/li>\n<li>Benb\u00f6j<\/li>\n<li>Utfall<\/li>\n<li>Farmers walk<\/li>\n<li>T\u00e5h\u00e4vningar<\/li>\n<\/ul>\n<p>Progression<\/p>\n<p>Vecka 2: ca 70 km<\/p>\n<p>Vecka 3: ca 70 km<\/p>\n<p>Vecka 4: ca 80 km<\/p>\n<p>Vecka 5: ca 90 km<\/p>\n<p>Vecka 6: ca 70 km<\/p>\n<p>Vecka 7: ca 100 km<\/p>\n<p>Vecka 8: ca 110 km<\/p>\n<p>Vecka 9: ca 120 km<\/p>\n<p>Vecka 10: ca 70 km<\/p>\n<p>Vecka 11: ca 130 km<\/p>\n<p>Vecka 12: ca 145 km<\/p>\n<p>Vecka 13: ca 160 km<\/p>\n<p>Vecka 14: ca 70 km<\/p>\n<p>Vecka 15: ca 50 km<\/p>\n<p><strong>Vecka 16: ca 20-25 km plus 100 miles ultra<\/strong><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>12 januari 2018 Nu har jag best\u00e4mt mig att f\u00f6rs\u00f6ka mig p\u00e5 TEC100 den 21 april i T\u00e4by. Jag tycker egentligen loppet ligger f\u00f6r tidigt p\u00e5 s\u00e4songen. De tuffaste utmaningarna jag haft framf\u00f6r mig tidigare har g\u00e5tt i slutet av juni eller senare. Dock har jag ju deltagit i alla Liding\u00f6ultra utom en sedan starten [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-3318","post","type-post","status-publish","format-standard","hentry","category-om-livet-och-lopning"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Att best\u00e4mma sig - Motionzonen<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/ultratraning\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Att best\u00e4mma sig - Motionzonen\" \/>\n<meta property=\"og:description\" content=\"12 januari 2018 Nu har jag best\u00e4mt mig att f\u00f6rs\u00f6ka mig p\u00e5 TEC100 den 21 april i T\u00e4by. 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