{"id":7126,"date":"2025-03-13T11:06:58","date_gmt":"2025-03-13T09:06:58","guid":{"rendered":"https:\/\/fredericialobeklub.dk\/?page_id=7126"},"modified":"2025-03-13T11:33:12","modified_gmt":"2025-03-13T09:33:12","slug":"hold-3","status":"publish","type":"page","link":"https:\/\/fredericialobeklub.dk\/index.php\/hold-3\/","title":{"rendered":"Hold 3"},"content":{"rendered":"\n

Hold 3 \u2013 Konkurrence\/Sportsholdet<\/strong><\/h3>\n\n\n\n

M\u00e5l: L\u00f8b en hurtig 10 km eller at kunne l\u00f8be et \u00bd-marathon<\/strong><\/p>\n\n\n\n

Er du klar til at tage din l\u00f8betr\u00e6ning til n\u00e6ste niveau?<\/strong>
Hold 3 er for dig, der er seri\u00f8s omkring l\u00f8b og har ambitioner om at konkurrere. Vi fokuserer p\u00e5 at forbedre vores l\u00f8beevner gennem m\u00e5lrettet tr\u00e6ning, men vi v\u00e6rds\u00e6tter stadig den sociale dynamik i gruppen.<\/p>\n\n\n\n

\n\n\n\n

Tr\u00e6ningsplan<\/strong><\/h3>\n\n\n\n

Tirsdag kl. 18:00 \u2013 Selvl\u00f8b (Ingen tr\u00e6ner)<\/strong><\/p>\n\n\n\n

    \n
  • Opvarmning<\/strong>: 6:00 – 6:30 min\/km (f\u00f8rste 2-3 km)<\/li>\n\n\n\n
  • Hovedtempo<\/strong>: 4:45 – 5:15 min\/km<\/li>\n\n\n\n
  • Distance<\/strong>: 10 – 15 km<\/li>\n\n\n\n
  • Note<\/strong>: Flere fra Hold 3 l\u00f8ber trail med Bent Jensen p\u00e5 tirsdage. M\u00f8dested og rute variere, og det er god skik at melde sig til p\u00e5 Forum i forvejen, s\u00e5 gruppen kan vente, hvis du skulle v\u00e6re forsinket.<\/li>\n<\/ul>\n\n\n\n

    Torsdag kl. 18:00 \u2013 Tr\u00e6ning med tr\u00e6ner<\/strong><\/p>\n\n\n\n

      \n
    • Opvarmning<\/strong>: 6:00 – 6:30 min\/km (f\u00f8rste 2-3 km) med opvarmnings\u00f8velser<\/li>\n\n\n\n
    • Fokus<\/strong>: Intervaller i tempo mellem 4:00 – 4:40 min\/km, samt fartlege og coretr\u00e6ning.<\/li>\n\n\n\n
    • Distance<\/strong>: 10 – 15 km (inkl. opvarmning)<\/li>\n\n\n\n
    • Note<\/strong>: Tr\u00e6ningen er varieret og kan v\u00e6re individuelt tilpasset.<\/li>\n<\/ul>\n\n\n\n

      S\u00f8ndag kl. 10:00 \u2013 Hyggel\u00f8b (Selvorganiseret)<\/strong><\/p>\n\n\n\n

        \n
      • Fokus<\/strong>: Langsom langtur (LSD \u2013 Long Slow Distance)<\/li>\n\n\n\n
      • Tempo<\/strong>: 5:15 – 5:30 min\/km<\/li>\n\n\n\n
      • Distance<\/strong>: 18+ km eller 100 – 150 minutter afh\u00e6ngig af \u00e5rstiden.<\/li>\n\n\n\n
      • Note<\/strong>: Det er en god id\u00e9 at forberede sig p\u00e5 l\u00e6ngere ture, og gruppen l\u00f8ber i et stabilt tempo.<\/li>\n<\/ul>\n\n\n\n
        \n\n\n\n

        Opvarmning \/ Nedk\u00f8ling \/ Afjogning<\/strong><\/h3>\n\n\n\n
          \n
        • P\u00e5 alle tr\u00e6ningsdage<\/strong> starter vi roligt med de f\u00f8rste 2-3 km i tempo omkring 6:00 – 6:30 min\/km, nogle gange med opvarmnings\u00f8velser.<\/li>\n\n\n\n
        • Nedk\u00f8ling<\/strong>: Den sidste \u00bd – 1 km s\u00e6nkes tempoet til 5:30 – 5:45 min\/km.<\/li>\n<\/ul>\n\n\n\n
          \n\n\n\n

          L\u00f8bekultur & Sammenhold<\/strong><\/h3>\n\n\n\n
            \n
          • Hensyn til Alle<\/strong>: Vi viser altid hensyn til hinanden \u2013 b\u00e5de i byen og i naturen. Husk lys og refleks, n\u00e5r vi l\u00f8ber i m\u00f8rket.<\/li>\n\n\n\n
          • Samlet Start & Slut<\/strong>: Vi starter og afslutter tr\u00e6ningen sammen og tager tid til at debriefe og dele erfaringer som en gruppe.<\/li>\n<\/ul>\n\n\n\n
            \n\n\n\n

            God Skik<\/strong><\/h3>\n\n\n\n
              \n
            • Sig Farvel<\/strong>: Hvis du bryder af fra gruppen \u2013 enten foran eller bagved \u2013 s\u00e5 sig venligst farvel, s\u00e5 vi ikke skal efters\u00f8ge dig.<\/li>\n<\/ul>\n\n\n\n
              \n\n\n\n

              Deltagelse i Events<\/strong><\/h3>\n\n\n\n

              Flere fra Hold 3<\/strong> deltager ofte i:<\/p>\n\n\n\n

                \n
              • \u00bd maraton og maraton<\/strong><\/li>\n\n\n\n
              • Ultral\u00f8b og ekstreme l\u00f8b<\/strong><\/li>\n\n\n\n
              • Traill\u00f8b og andre udfordrende events<\/strong><\/li>\n<\/ul>\n\n\n\n
                \n\n\n\n

                Er du klar til at tr\u00e6ne seri\u00f8st og tage din l\u00f8beform til nye h\u00f8jder?<\/strong>
                Bliv en del af Hold 3<\/strong>, hvor vi fokuserer p\u00e5 at n\u00e5 sportslige m\u00e5l, samtidig med at vi holder sammen som et f\u00e6llesskab. Vi gl\u00e6der os til at l\u00f8be med dig!<\/p>\n\n\n\n

                <\/p>\n","protected":false},"excerpt":{"rendered":"

                Hold 3 \u2013 Konkurrence\/Sportsholdet M\u00e5l: L\u00f8b en hurtig 10 km eller at kunne l\u00f8be et \u00bd-marathon Er du klar til at tage din l\u00f8betr\u00e6ning til n\u00e6ste niveau?Hold 3 er for dig, der er seri\u00f8s omkring l\u00f8b og har ambitioner om at konkurrere. Vi fokuserer p\u00e5 at forbedre vores l\u00f8beevner gennem m\u00e5lrettet tr\u00e6ning, men vi v\u00e6rds\u00e6tter […]<\/p>\n","protected":false},"author":20,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inline_featured_image":false,"_uag_custom_page_level_css":"","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":"","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":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","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-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-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-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-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-gradient":""}},"ngg_post_thumbnail":0,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"class_list":["post-7126","page","type-page","status-publish","hentry"],"uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false},"uagb_author_info":{"display_name":"Glenn","author_link":"https:\/\/fredericialobeklub.dk\/index.php\/author\/golauridsen\/"},"uagb_comment_info":0,"uagb_excerpt":"Hold 3 \u2013 Konkurrence\/Sportsholdet M\u00e5l: L\u00f8b en hurtig 10 km eller at kunne l\u00f8be et \u00bd-marathon Er du klar til at tage din l\u00f8betr\u00e6ning til n\u00e6ste niveau?Hold 3 er for dig, der er seri\u00f8s omkring l\u00f8b og har ambitioner om at konkurrere. Vi fokuserer p\u00e5 at forbedre vores l\u00f8beevner gennem m\u00e5lrettet tr\u00e6ning, men vi v\u00e6rds\u00e6tter…","_links":{"self":[{"href":"https:\/\/fredericialobeklub.dk\/index.php\/wp-json\/wp\/v2\/pages\/7126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fredericialobeklub.dk\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/fredericialobeklub.dk\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/fredericialobeklub.dk\/index.php\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/fredericialobeklub.dk\/index.php\/wp-json\/wp\/v2\/comments?post=7126"}],"version-history":[{"count":2,"href":"https:\/\/fredericialobeklub.dk\/index.php\/wp-json\/wp\/v2\/pages\/7126\/revisions"}],"predecessor-version":[{"id":7144,"href":"https:\/\/fredericialobeklub.dk\/index.php\/wp-json\/wp\/v2\/pages\/7126\/revisions\/7144"}],"wp:attachment":[{"href":"https:\/\/fredericialobeklub.dk\/index.php\/wp-json\/wp\/v2\/media?parent=7126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}