{"id":6792,"date":"2014-01-04T18:03:57","date_gmt":"2014-01-04T16:03:57","guid":{"rendered":"http:\/\/blogg.improveme.se\/tanjafylking\/?p=6792"},"modified":"2014-01-05T00:45:35","modified_gmt":"2014-01-04T22:45:35","slug":"arets-forsta-loprundan","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/tanjafylking\/2014\/01\/04\/arets-forsta-loprundan\/","title":{"rendered":"\u00c5rets f\u00f6rsta l\u00f6prundan medans Gert t\u00f6mmer baren?"},"content":{"rendered":"<p><a href=\"http:\/\/blogg.improveme.se\/tanjafylking\/files\/2014\/01\/20140104-173233.jpg\"><img decoding=\"async\" class=\"alignnone size-full\" src=\"http:\/\/blogg.improveme.se\/tanjafylking\/files\/2014\/01\/20140104-173233.jpg\" alt=\"20140104-173233.jpg\" \/><\/a><\/p>\n<p>Dagens tr\u00e4ning blev 8 km l\u00f6pning runt Riddarfj\u00e4rden samt 3 x 15 dipps, 3 x 15 armh\u00e4vningar och 2 min planka.<br \/>\nBrukar alltid f\u00f6rs\u00f6ka putta in lite styrketr\u00e4ning i mina l\u00f6prundor, g\u00f6r detta p\u00e5 slutet av rundan s\u00e5 att jag kan ta i max.<br \/>\nN\u00e4r jag springer runt Riddarfj\u00e4rden blir det ungerf\u00e4r vid Munchenbryggeriet som jag k\u00f6r 100 m sprinter intervall (allt jag \u00e4ger och har:), stannar vid en b\u00e4nk och g\u00f6r ett set dipps och ett set armh\u00e4vningar, sprintar ca 100 meter till n\u00e4sta b\u00e4nk&#8230;.och detta g\u00f6r jag tre ggr:)<br \/>\nBra att maxa sig ngn g\u00e5ng under tr\u00e4ningspasset, jobbigt men sk\u00f6nt \ud83d\ude42<\/p>\n<p>Lunch idag:<br \/>\n100 g lax<br \/>\n70g potatis<br \/>\n100g f\u00e4rsk spenat<br \/>\nlite tomat o gurka<br \/>\no pytte lite vit s\u00e5s m pepparrot<\/p>\n<p>Missade Mellis<\/p>\n<p>Middag idag:<br \/>\n150 g Helstekt Rostbiff i ugn<br \/>\n2 st Sparris<br \/>\n25 gr stekta Champinjoner<br \/>\n85 g kokt blomk\u00e5l<br \/>\nlite mix salad<\/p>\n<p>Mellis kv\u00e4ll:<br \/>\n140 g kesella<br \/>\nF\u00e4rska bl\u00e5b\u00e4r<br \/>\nKanel<\/p>\n<p>P\u00e5 en dag skall 1500 kcal intagas och jag ligger under \u00e4ven idag, tar mig alltid ett par dagar att f\u00e5<br \/>\nalla m\u00e5ltider i mitt schema. Allt handlar om planering och att f\u00e5 i sig ngt ca var 3 e timma.<br \/>\nVad dagens m\u00e5ltider f\u00e5r inneh\u00e5lla hittar du \u00a0<a href=\"http:\/\/se.worldofshape.se\/blog\/stefan\/2012\/04\/24\/exempel-pa-hur-en-matdag-med-fitnessfighten-ser-ut\/\">H\u00c4R \u00a0<\/a>\u00a0finns \u00e4ven info om vad det olika r\u00e5varorna motsvarar i kcal.<\/p>\n<p>Har jag ber\u00e4ttat att man inte f\u00e5r dricka alkohol dessa 30 dagar ? Strikt f\u00f6rbjudet!!!!<br \/>\nS\u00e5 h\u00e4r i det Fylkingska hemmet \u00e4r det lugnt och st\u00e4dat i en m\u00e5nad fram\u00f6ver&#8230;&#8230;bortsett fr\u00e5n maken Gert d\u00e5 som k\u00f6r p\u00e5 som vanligt eller kanske dricker f\u00f6r oss b\u00e5da \ud83d\ude42<br \/>\nN\u00e5gon som undrat varf\u00f6r spriten p\u00e5 s\u00f6ders krogar tog slut ig\u00e5r ??? Kan ha varit maken som t\u00f6mde barerna, han var rej\u00e4lt i form n\u00e4r han vinglade hem ig\u00e5r \ud83d\ude42<\/p>\n<p>Sk\u00f6n L\u00f6rdag;)<\/p>\n<p>PS: I morgon S\u00f6ndag blir det morgonridning hos Anna Persson p\u00e5 Antuna G\u00e5rd:)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dagens tr\u00e4ning blev 8 km l\u00f6pning runt Riddarfj\u00e4rden samt 3 x 15 dipps, 3 x 15 armh\u00e4vningar och 2 min planka. Brukar alltid f\u00f6rs\u00f6ka putta in lite styrketr\u00e4ning i mina l\u00f6prundor, g\u00f6r detta p\u00e5 slutet av rundan s\u00e5 att jag kan ta i max. N\u00e4r jag springer runt Riddarfj\u00e4rden blir det ungerf\u00e4r vid Munchenbryggeriet som &#8230; <a title=\"\u00c5rets f\u00f6rsta l\u00f6prundan medans Gert t\u00f6mmer baren?\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/tanjafylking\/2014\/01\/04\/arets-forsta-loprundan\/\" aria-label=\"L\u00e4s mer om \u00c5rets f\u00f6rsta l\u00f6prundan medans Gert t\u00f6mmer baren?\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":2675,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,10],"tags":[],"class_list":["post-6792","post","type-post","status-publish","format-image","hentry","category-okategoriserad","category-traning","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/posts\/6792","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/users\/2675"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/comments?post=6792"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/posts\/6792\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/media?parent=6792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/categories?post=6792"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/tanjafylking\/wp-json\/wp\/v2\/tags?post=6792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}