{"id":130,"date":"2010-11-11T15:29:28","date_gmt":"2010-11-11T14:29:28","guid":{"rendered":"http:\/\/kanotslalom.se\/wordpress\/?p=130"},"modified":"2010-11-11T15:31:58","modified_gmt":"2010-11-11T14:31:58","slug":"traningslager-i-prag-bratislava-roudnice","status":"publish","type":"post","link":"https:\/\/kanotslalom.se\/wordpress\/traningslager-i-prag-bratislava-roudnice\/","title":{"rendered":"Tr\u00e4ningsl\u00e4ger i Prag &#8211; Bratislava &#8211; Roudnice"},"content":{"rendered":"<p><strong>Elitcentret \u00e5kte p\u00e5 tr\u00e4ningsl\u00e4ger vecka 44. Det blev en hel del tr\u00e4nat.<br \/> <\/strong><\/p>\n<p><strong>Deltagande aktiva<\/strong><\/p>\n<ul>\n<li>Jonas Friedel<\/li>\n<li>Johan Strandberg<\/li>\n<li>Fredrik Wahl\u00e9n<\/li>\n<li>Sanna Wahl\u00e9n<\/li>\n<li>Isak \u00d6hrstr\u00f6m<\/li>\n<\/ul>\n<p><!--more--><\/p>\n<p><strong>Medf\u00f6ljande<\/strong><\/p>\n<ul>\n<li>Coach: Bo-Marcus Lidstr\u00f6m<\/li>\n<li>Filmare: Julia Moore<\/li>\n<\/ul>\n<p>L\u00e4gret var det f\u00f6rsta f\u00f6r Falun som nationellt elitcentrum. Syftet var att tr\u00e4na avancerad forsteknik; s\u00e5dant som inte g\u00e5r att tr\u00e4na i den vardagliga tr\u00e4ningsbanan i Hosj\u00f6holmen.<\/p>\n<p>L\u00e4gret ingick i den elitcentrumavgift p\u00e5 5000 kr, som de aktiva betalt f\u00f6r tiden 1 sept \u2013 1 februari. Det utgick s\u00e5ledes inga ytterligare kostnader. Julia betalade endast f\u00f6r mat och boende. Inget ledararvode utgick.<\/p>\n<p><strong>L\u00e4gret dag f\u00f6r dag<\/strong><\/p>\n<p><strong>Fredag<\/strong><\/p>\n<p>Samling vid klubbhuset f\u00f6r tester. Ombytta f\u00f6r att b\u00f6rja paddla st\u00f6rtlopp kl. 08.00. F\u00f6rst aerobt test \u00f6ver Hosj\u00f6n, ca 12 minuter maxtest. D\u00e4refter aerobt l\u00f6ptest, 6 minuter. Och slutligen test p\u00e5 maximalt antal chins. Avresa efter gemensam lunch och iordningsst\u00e4llande av resmat. F\u00e4rja Gedser-Rostock. Vi var m\u00e5nga chauff\u00f6rer och k\u00f6rde non stop.<\/p>\n<p><strong>L\u00f6rdag <\/strong><br \/> Em: L\u00e5ng uppv\u00e4rmning med stretching och d\u00e4refter teknik i forsen, 75 minuter.<\/p>\n<p><strong>S\u00f6ndag<\/strong><\/p>\n<p>Frukost 07.00. P\u00e5 vattnet kl. 08.00.<\/p>\n<p>Fm: Teknik: Fem \u00e5k p\u00e5 fem banor. Sista \u00e5ken per bana filmade och analyserade.<\/p>\n<p>Em: 4 x 4\/4. Banan uppdelade i fj\u00e4rdedelar som k\u00f6rdes efter varandra och d\u00e4refter upp \u00e5ter till starten. Klockat och coaching.<\/p>\n<p><strong>M\u00e5ndag<\/strong><\/p>\n<p>Frukost 07.00. P\u00e5 vattnet kl. 08.00.<\/p>\n<p>Fm: L\u00f6pning som uppv\u00e4rmning + stretching.<br \/> Aerob paddling och teknik i sl\u00e4tvattenport d\u00e5 forsen var avst\u00e4ngd.<\/p>\n<p>Em: Teknik: fem \u00e5k p\u00e5 fem banor.<\/p>\n<p><strong>Tisdag<\/strong><\/p>\n<p>Fm: Teknik: Fem \u00e5k p\u00e5 fyra banor. Sista \u00e5ken per bana filmade och analyserade.<\/p>\n<p>Em: Full\u00e4ngds\u00e5k: Fem \u00e5k, varav det sista i h\u00f6gre tempo. Video och klockning.<\/p>\n<p>Kv\u00e4ll: Styrketr\u00e4ning i gymmet.<\/p>\n<p><strong>Onsdag<\/strong><br \/> Heldagsvila.<\/p>\n<p><strong>Torsdag<\/strong><\/p>\n<p>Frukost kl. 06.00. Avresa till Bratislava.<\/p>\n<p>Fm: 4 x 4\/4. Banan uppdelade i fj\u00e4rdedelar som k\u00f6rdes efter varandra och d\u00e4refter upp \u00e5ter till starten.<\/p>\n<p>Em. 4 x 4\/4. Banan uppdelade i fj\u00e4rdedelar som k\u00f6rdes efter varandra och d\u00e4refter upp \u00e5ter till starten.<\/p>\n<p>\u00c5terresa till Prag.<\/p>\n<p><strong>Fredag<br \/> <\/strong>Frukost kl. 07.00, P\u00e5 vattnet kl. 08.00.<strong> <\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>Fm: Teknik: Fem \u00e5k p\u00e5 fyra banor. Sista \u00e5ken per bana filmade och analyserade.<\/p>\n<p>Em: 3+3 halv\u00e5k p\u00e5 nedre delen, bar upp. Video och klockning. Analys.<\/p>\n<p>Rum st\u00e4dades och kanoter packade p\u00e5 fredagkv\u00e4ll. Tre matlador per person gjordes i ordning f\u00f6r l\u00f6rdag- och s\u00f6ndagsmat.<\/p>\n<p><strong>L\u00f6rdag<\/strong><\/p>\n<p>Frukost 05.40. Avresa till Falun, via Roudnice.<\/p>\n<p>Kl. 08.00: Fem \u00e5k p\u00e5 fyra banor. Filmade.<br \/> Lunch.<br \/> Kl. 11.00: 8 full\u00e4ngds\u00e5k samt upp\u00e5tpaddling i aerobt tempo, varav ett som h\u00f6ger C1 och ett som v\u00e4nsterC1.<\/p>\n<p><strong>S\u00f6ndag<\/strong><br \/> Framme i Falun kl. 11.15.<\/p>\n<p>Kort teknikpass, port i fors.<\/p>\n<p><strong>Totalt <\/strong>17 pass p\u00e5 l\u00e4gret d\u00e4r testerna innan avresa r\u00e4knas som tv\u00e5 och passet \u00e5ter i Falun r\u00e4knats. Tr\u00e4ning med ett till tv\u00e5 pass \u00e4ven resdagar.<\/p>\n<p>L\u00e4gerkostnad: Total kostnad \u00e4r ej sammanst\u00e4lld men \u00e4r ca 30 000 kr. Alla m\u00e5ltider utom tv\u00e5 var egenlagade. Man kan r\u00e4kna med att vi sparade mellan 6 och 8000 kr p\u00e5 att inte \u00e4ta p\u00e5 restaurang, och att vi dessutom \u00e5t mycket b\u00e4ttre, snabbare, mer tid till avkoppling och mer tid till tr\u00e4ning och videoanalys.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Elitcentret \u00e5kte p\u00e5 tr\u00e4ningsl\u00e4ger vecka 44. Det blev en hel del tr\u00e4nat. Deltagande aktiva Jonas Friedel Johan Strandberg Fredrik Wahl\u00e9n Sanna Wahl\u00e9n Isak \u00d6hrstr\u00f6m<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-130","post","type-post","status-publish","format-standard","hentry","category-blogg"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Tr\u00e4ningsl\u00e4ger i Prag - Bratislava - Roudnice - Kanotslalom.se<\/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:\/\/kanotslalom.se\/wordpress\/traningslager-i-prag-bratislava-roudnice\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4ningsl\u00e4ger i Prag - Bratislava - Roudnice\" \/>\n<meta property=\"og:description\" content=\"Elitcentret \u00e5kte p\u00e5 tr\u00e4ningsl\u00e4ger vecka 44. 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