{"id":9370,"date":"2024-11-04T12:47:18","date_gmt":"2024-11-04T10:47:18","guid":{"rendered":"https:\/\/lundsok.se\/?p=9370"},"modified":"2024-12-08T02:20:43","modified_gmt":"2024-12-08T00:20:43","slug":"torsdagstraningarna-flyttar-till-lund-2","status":"publish","type":"post","link":"https:\/\/lundsok.se\/index.php\/2024\/11\/04\/torsdagstraningarna-flyttar-till-lund-2\/","title":{"rendered":"Torsdagstr\u00e4ningarna flyttar till Lund"},"content":{"rendered":"\n

Vecka 45 startar torsdagstr\u00e4ningen i Lund, f\u00f6rsta tillf\u00e4llet \u00e4r 7 november.<\/strong><\/p>\n\n\n\n

Vintertr\u00e4ning f\u00f6r alla \u00e5ldrar kl. 18.30. Samling F\u00e4ladsskolans idrottshall<\/strong>, nord\u00f6st om F\u00e4ladstorget i norra Lund. https:\/\/www.google.se\/maps\/dir\/\/55.724926,13.2071683\/@55.7250573,13.206752,105m\/data=!3m1!1e3!4m2!4m1!3e0?hl=en<\/a><\/p>\n\n\n\n

OBS! F\u00f6rsta tr\u00e4ningstillf\u00e4llet torsdag 7 november \u00e4r tr\u00e4nar alla utomhus, \u00e4ven den yngre gruppen.<\/strong> Ledarna ordnar d\u00e5 sprintbanor runt skolan f\u00f6r den yngre gruppen. Ta g\u00e4rna med kompass och lampa om du har, annars finns det att l\u00e5na.<\/p>\n\n\n\n

De yngre (Vit grupp, Gul grupp)<\/strong>
Innetr\u00e4ning i idrottshallen med orienteringsrelaterade aktiviteter (orienterings\u00f6vningar varvas med lek, l\u00f6pning och lite annat). Bekv\u00e4ma kl\u00e4der f\u00f6r innegympa och innegympaskor.
N\u00e5gon vecka kan det ist\u00e4llet att vara utetr\u00e4ning i n\u00e4romr\u00e5det, meddelas i f\u00f6rv\u00e4g via ungdoms-maillistan. D\u00e5 f\u00e5r man ha kl\u00e4der efter v\u00e4der, l\u00f6parskor och reflexv\u00e4st. Ta med egen pannlampa och kompass om ni har (finns annars att l\u00e5na).
Tr\u00e4ning f\u00f6r Vit grupp flyttar tillbaka till Dalby efter sportlovet (v9).<\/p>\n\n\n\n

\u00c5ldersgr\u00e4nserna \u00e4r lite flytande. L\u00f6parsugna yngre barn f\u00e5r g\u00e4rna springa med L\u00f6pargruppen ist\u00e4llet. Och 12-\u00e5riga barn \u00e4r v\u00e4lkomna p\u00e5 inomhustr\u00e4ningen om man hellre vill det. G\u00f6r det som passar dig b\u00e4st.<\/p>\n\n\n\n

L\u00f6pargruppen (fr\u00e5n ca 12 \u00e5r och \u00e4ldre)<\/strong>
L\u00f6ptr\u00e4ning ute ca 18:30-19:30. L\u00f6pargruppen varvar intervaller p\u00e5 platt mark med backintervaller enligt prelimin\u00e4rt schema nedan. Reflexv\u00e4st \u00e4r obligatoriskt. Skoval\/pannlampa beror p\u00e5 backe\/intervall.<\/p>\n\n\n\n

Styrkegympa<\/strong>
Efter l\u00f6ptr\u00e4ningen k\u00f6r vi ett styrketr\u00e4ningspass\/cirkeltr\u00e4ning inne i F\u00e4ladskolans gympasal. Start ca klockan 19:45, slut innan kl 21:00.
Cirkeltr\u00e4ning med inriktning p\u00e5 muskelgrupper som vi som l\u00f6pare har nytta av. F\u00f6r deltagare fr\u00e5n 12 \u00e5r och \u00e4ldre. Det g\u00e5r bra att komma bara till styrketr\u00e4ningen.<\/p>\n\n\n\n

Vi har tillg\u00e5ng till omkl\u00e4dningsrummen ca 15 minuter innan tr\u00e4ningen startar, s\u00e5 det g\u00e5r bra att byta om innan. L\u00e4mna inte v\u00e4rdesaker i omkl\u00e4dningsrummen, ta med dem n\u00e4r du springer, eller l\u00e5s in i n\u00e5gons bil.<\/p>\n\n\n\n

Prelimin\u00e4rt l\u00f6pprogram<\/strong><\/p>\n\n\n\n

Vecka<\/strong><\/td>Datum<\/strong><\/td>Beskrivning (prelimin\u00e4r)<\/strong><\/td>Utrustning:<\/strong><\/td><\/tr>
 <\/strong><\/td> <\/strong><\/td> <\/strong><\/td>Skor<\/strong><\/td>Pannlampa<\/strong><\/td>\u00d6vrigt<\/strong><\/td><\/tr>
45<\/td>07-Nov<\/td>Intervaller 30-20-10 x 6,  4 set  <\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr>
46<\/td>14-Nov<\/td>Backintervaller (3 min) x 7<\/td>Trail\/OL<\/td>Ja<\/td>Reflexv\u00e4st<\/td><\/tr>
47<\/td>21-Nov<\/td>Intervaller 60\/30 x 6, 3 set<\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr>
48<\/td>28-Nov<\/td>Backintervaller (4 min) x 5<\/td>Trail\/OL <\/td>Ja <\/td> Reflexv\u00e4st<\/td><\/tr>
49<\/td>05-Dec<\/td>Intervaller 70\/20 x 10, 2 set<\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr>
50<\/td>12-Dec<\/td>Backintervaller (5 min) x 4<\/td>Trail\/OL<\/td>Ja<\/td>Reflexv\u00e4st<\/td><\/tr>
51<\/td>19-Dec<\/td>Fartlekar med \u00f6verraskning<\/td>Trail\/OL<\/td>Ja<\/td>Reflexv\u00e4st<\/td><\/tr>
52<\/td>26-Dec<\/td>Egen tr\u00e4ning<\/td> <\/td> <\/td> <\/td><\/tr>
1<\/td>02-Jan<\/td>Egen tr\u00e4ning<\/td> <\/td> <\/td> <\/td><\/tr>
2<\/td>09-Jan<\/td>Intervaller 30-20-10 x 6,  4 set  <\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr>
3<\/td>16-Jan<\/td>Backintervaller (5 min) x 4<\/td>Trail\/OL<\/td>Ja<\/td>Reflexv\u00e4st<\/td><\/tr>
4<\/td>23-Jan<\/td>Intervaller 60\/30 x 6, 3 set<\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr>
5<\/td>30-Jan<\/td>Backintervaller (4 min) x 5<\/td>Trail\/OL<\/td>Ja<\/td>Reflexv\u00e4st<\/td><\/tr>
6<\/td>06-Feb<\/td>Intervaller 70\/20 x 10, 2 set<\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr>
7<\/td>13-Feb<\/td>Backintervaller (3 min) x 7<\/td>Trail\/OL<\/td>Ja<\/td>Reflexv\u00e4st<\/td><\/tr>
8<\/td>20-Feb<\/td>Egen tr\u00e4ning<\/td> <\/td> <\/td> <\/td><\/tr>
9<\/td>27-Feb<\/td>Sprintar 15-15×50<\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr>
10<\/td>06-Mar<\/td>Backintervaller (4 min) x 5<\/td>Trail\/OL<\/td>Ja<\/td>Reflexv\u00e4st<\/td><\/tr>
11<\/td>13-Mar<\/td>Intervaller 60\/30 x 6, 3 set<\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr>
12<\/td>20-Mar<\/td>Backintervaller (3 min) x 7<\/td>Trail\/OL<\/td>Ja<\/td>Reflexv\u00e4st<\/td><\/tr>
13<\/td>27-Mar<\/td>Intervaller 70\/20 x 10, 2 set<\/td>L\u00f6parskor<\/td>Nej<\/td>Reflexv\u00e4st<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

L\u00f6pprogram (kan \u00e4ndras pga av v\u00e4der och annat. Kolla d\u00e4rf\u00f6r alltid p\u00e5 Lunds OK p\u00e5 Facebook, https:\/\/www.facebook.com\/profile.php?id=100057622474782<\/a> , f\u00f6r att veta b\u00e4sta skoval och om pannlampa beh\u00f6vs.<\/p>\n","protected":false},"excerpt":{"rendered":"

Nu startar torsdagstr\u00e4ningen i Lund, f\u00f6rsta tillf\u00e4llet \u00e4r\u00a07 november. Samling kl 18:30 vid F\u00e4ladsskolans idrottshall f\u00f6r alla grupper.<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","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":"","footnotes":""},"categories":[52,6],"tags":[],"class_list":["post-9370","post","type-post","status-publish","format-standard","hentry","category-traning","category-ungdom"],"_links":{"self":[{"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/posts\/9370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/comments?post=9370"}],"version-history":[{"count":4,"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/posts\/9370\/revisions"}],"predecessor-version":[{"id":9899,"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/posts\/9370\/revisions\/9899"}],"wp:attachment":[{"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/media?parent=9370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/categories?post=9370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lundsok.se\/index.php\/wp-json\/wp\/v2\/tags?post=9370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}