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Rätt proportion beror på nivå, historik och tolerans.",{"type":21,"tag":56,"props":699,"children":701},{"id":700},"_9-exempel-på-pass-i-grundläggande-uthållighet",[702],{"type":27,"value":703},"9) Exempel på pass i grundläggande uthållighet",{"type":21,"tag":156,"props":705,"children":707},{"id":706},"enkelt-gu-pass",[708],{"type":27,"value":709},"Enkelt GU-pass",{"type":21,"tag":68,"props":711,"children":712},{},[713,718],{"type":21,"tag":72,"props":714,"children":715},{},[716],{"type":27,"value":717},"45–75 min GU (Z2)",{"type":21,"tag":72,"props":719,"children":720},{},[721],{"type":27,"value":722},"mål: regelbundenhet, lugn andning",{"type":21,"tag":156,"props":724,"children":726},{"id":725},"gu-teknikövningar-teknik-utan-intensitet",[727],{"type":27,"value":728},"GU + teknikövningar (teknik utan intensitet)",{"type":21,"tag":68,"props":730,"children":731},{},[732,737],{"type":21,"tag":72,"props":733,"children":734},{},[735],{"type":27,"value":736},"40–60 min GU",{"type":21,"tag":72,"props":738,"children":739},{},[740],{"type":21,"tag":68,"props":741,"children":742},{},[743],{"type":21,"tag":72,"props":744,"children":745},{},[746],{"type":27,"value":747},"6–8 lätta raksträckor (10–15 s), fullständig vila",{"type":21,"tag":156,"props":749,"children":751},{"id":750},"långpass-gu",[752],{"type":27,"value":753},"Långpass (GU)",{"type":21,"tag":68,"props":755,"children":756},{},[757,762],{"type":21,"tag":72,"props":758,"children":759},{},[760],{"type":27,"value":761},"75 min till 2h (beroende på nivå)",{"type":21,"tag":72,"props":763,"children":764},{},[765],{"type":27,"value":766},"stabil GU; acceptera ett lätt HR-driv",{"type":21,"tag":156,"props":768,"children":770},{"id":769},"gu-i-backar-utan-att-gå-till-tröskeln",[771],{"type":27,"value":772},"GU i backar (utan att gå till tröskeln)",{"type":21,"tag":68,"props":774,"children":775},{},[776],{"type":21,"tag":72,"props":777,"children":778},{},[779,781,786],{"type":27,"value":780},"kuperad terräng, men ",{"type":21,"tag":36,"props":782,"children":783},{},[784],{"type":27,"value":785},"kontrollera intensiteten",{"type":27,"value":787}," (gå om nödvändigt)",{"type":21,"tag":56,"props":789,"children":791},{"id":790},"_10-vanliga-misstag-och-hur-man-undviker-dem",[792],{"type":27,"value":793},"10) Vanliga misstag (och hur man undviker dem)",{"type":21,"tag":68,"props":795,"children":796},{},[797,807,817,827],{"type":21,"tag":72,"props":798,"children":799},{},[800,805],{"type":21,"tag":36,"props":801,"children":802},{},[803],{"type":27,"value":804},"Springa för fort „lätt\"",{"type":27,"value":806},": detta är misstag nr 1. Om du avslutar alla GU-pass andfådd är du för högt.",{"type":21,"tag":72,"props":808,"children":809},{},[810,815],{"type":21,"tag":36,"props":811,"children":812},{},[813],{"type":27,"value":814},"Den grå zonen",{"type":27,"value":816}," (Z3) permanent: för tung för att återhämta sig, inte tillräckligt inriktad för att framskrida snabbt.",{"type":21,"tag":72,"props":818,"children":819},{},[820,825],{"type":21,"tag":36,"props":821,"children":822},{},[823],{"type":27,"value":824},"Ignorera drivet",{"type":27,"value":826},": på långa utflykter, anpassa takten till känsla\u002FHR.",{"type":21,"tag":72,"props":828,"children":829},{},[830,835],{"type":21,"tag":36,"props":831,"children":832},{},[833],{"type":27,"value":834},"Ingen progression",{"type":27,"value":836},": volym + intensitet + höjdmeter samtidigt = överbelastning.",{"type":21,"tag":56,"props":838,"children":840},{"id":839},"_11-snabb-faq",[841],{"type":27,"value":842},"11) Snabb FAQ",{"type":21,"tag":156,"props":844,"children":846},{"id":845},"gu-springa-mycket-långsamt",[847],{"type":27,"value":848},"GU = springa mycket långsamt?",{"type":21,"tag":30,"props":850,"children":851},{},[852],{"type":27,"value":853},"Ibland ja… särskilt i början eller vid återstart. 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