{"range":"'Planöversikt'!A1:Z1000","majorDimension":"ROWS","values":[["CHRIS TRÄNINGSPLAN 2026 — SUB 35 PÅ 10KM"],["Start: 13 april 2026 | Mål: Löparnas kväll 10000m 19 sept | Target: 34:55–35:00 (3:29–3:30/km) | Basvolym: ~85 km/v (350 km/mån)"],[],["Vecka","Datum","Fas","Fokus","Volym (km)","Kvalitet 1","Kvalitet 2","Långpass","Tävling","Faktisk volym","Status"],["V1","13/04–19/04","Fas 1: Basuppbyggnad","Återstart efter förkylning","80-85","🔑 Tröskel: 6x1km @3:48/km, 1min vila","Distans + 5×120m stegring","18 km Z2","","103.2 km","✅ Tröskel 3:42 (plan 3:48). Form ~36:00."],["V2","20/04–26/04","Fas 1: Basuppbyggnad","Bygga konsistens","82-87","🔑 Tröskel: 8x1km @3:44/km, 1min vila","Fart: 8×400m @3:20/km, 90s vila","20 km Z2"],["V3","27/04–03/05","Fas 1: Basuppbyggnad","Öka tröskelduration","85-90","🔑 Tröskel: 4x2km @3:44/km, 90s vila","Fart: 10×400m @3:18/km, 90s vila","21 km Z2","","103","✅ Tröskel 3:40 (plan 3:44). Fart 3:14 (plan 3:18). Båda passen sub-tröskel HR."],["V4","04/05–10/05","Fas 1: Basuppbyggnad","Pre-race vecka","85-88","🔑 Tröskelbackar Täfteberget: 6×(700m upp/700m ner) + 700m platt @3:44/3:43, 1min vila","Fart: 6×600m @3:15/km, 2min vila + 4×400m @3:15/km, 90s vila","20 km Z2"],["V5","11/05–17/05","Fas 1: Basuppbyggnad","Tävlingsvecka — terräng","75-80","Snäll tröskel: 4x1km @3:48/km, 1min vila","Vila/jogg fre+lör","Skippa (tävling sön)","🏁 Gammliaterrängen 8km (C) — söndag"],["V6","18/05–24/05","Fas 2: Tröskelfas","Återhämtning + tävlingsförberedelse","90-98","Snäll tröskel: 5×1km @3:42–3:44/km, 1min vila (alt: Tröskelbackar)","4×200m + 4×100m stegring","16 km lätt"],["V7","25/05–31/05","Fas 2: Tröskelfas","Tävlingsvecka — 10km","70-75","— (race-vecka)","— (race-vecka)","95min Z2","🏁 Blodomloppet 10km (B) — måndag kväll\nMål: 35:40–36:00"],["V8","01/06–07/06","Fas 2: Tröskelfas","Bygga volym + tröskel","92-98","🔑 Tröskel: 5×2km @3:38–3:40/km, 90s vila","🔑 Sondre: 32×(45s @14.5 km/h / 15s jogg)","🔑 Kombi-långpass: 19 km Z2 med 4×1km @3:38–3:40/km inmixat"],["V9","08/06–14/06","Fas 2: Tröskelfas","Tröskelprogression","92-100","🔑 Tröskel: 3×3km @3:36–3:38/km, 2min vila","🔑 VO2max: 6×1000m @3:20/km, 3min vila (lördag, ej söndag)","22 km med 4×1km @LT1"],["V10","15/06–21/06","Fas 3: VO2max-fas","Tävlingsvecka — 10km","72-78","Kort tröskel mån: 3x1km @3:44/km","Vila efter lopp, strides lör","Skippa","🏁 Midsommarmilen 10km (B) — fredag\nMål: 35:20–35:40"],["V11","22/06–28/06","Fas 3: VO2max-fas","Tävlingsvecka — 3000m","75-82","🔑 Sondre: 35×(45s @15.5 km/h / 15s jogg) — sista band-veckan","Tröskel: 4x2km @3:42/km tor","18 km Z2","🏁 Löparnas kväll 3000m (B) — måndag\nMål: sub 9:45"],["V12","29/06–05/07","Fas 3: VO2max-fas","VO2max-block","90-95","🔑 VO2max bana: 6×800m @3:10/km, 2:30 vila","🔑 Kombi-långpass sön: 21 km Z2 med 8×1km @3:38 inmixat (km 5–13)","Lugn distans 18 km Z2 (söndag är kombi-passet)"],["V13","06/07–12/07","Fas 3: VO2max-fas","VO2max-block + volym","92-98","🔑 VO2max: 6×1000m @3:18/km, 3min vila","10k-specifik: 3×2km @3:32/km, 2min vila","23 km med 3×2km @LT1"],["V14","13/07–19/07","Fas 4: 10k-specifik","10k-specifik start","88-93","🔑 10k-specifik: 4×2km @3:30/km, 2min vila","VO2max: 5×1000m @3:18/km, 3min vila","22 km Z2"],["V15","20/07–26/07","Fas 4: 10k-specifik","Bygga 10k-uthållighet","90-95","🔑 10k-specifik: 3×3km @3:30/km, 2min vila","Tröskel: 20min rakt @3:42/km","22 km med 6km @LT1-fart (4:00/km)"],["V16","27/07–02/08","Fas 4: 10k-specifik","Sista hårda veckan före tävlingsperiod","88-93","🔑 Kombi: 2×2km @3:30/km + 4×1km @3:20/km, 2-3min vila","Snäll tröskel: 4x1km @3:44/km","20 km Z2"],["V17","03/08–09/08","Fas 4: 10k-specifik","Dubbla C-tävlingar","70-78","Strides + uppvärmning mån","Kort jogg + strides fre","Skippa","🏁 Skärgårdsloppet 8km (C) — tisdag\n🏁 Stöcksjön Runt 10km (C) — lördag\nAnvänd som träningslopp, ej all-out"],["V18","10/08–16/08","Fas 4: 10k-specifik","A-RACE 5000m + HM","65-72","Strides + uppvärmning mån","Lugn jogg ons-tor","Tavelsjö HM som långpass","🏁 Löparnas kväll 5000m (A) — tisdag\nMål: 16:50–17:00\n🏁 Tavelsjö HM (B/C) — lördag\nKör som kontrollerat långpass ~4:00/km"],["V19","17/08–23/08","Fas 5: Skärpa","Återhämtning + B-tävling","75-82","Snäll tröskel: 4x1km @3:44/km, 1min vila","Strides tors/fre","Skippa (tävling lör)","🏁 Hörneforsrundan 10km (B) — lördag\nMål: 35:20–35:40"],["V20","24/08–30/08","Fas 5: Skärpa","Bygga om mot A-race","85-90","🔑 10k-specifik: 3×2km @3:30/km, 2min vila","VO2max: 5×1000m @3:18/km, 3min vila","20 km Z2"],["V21","31/08–06/09","Fas 5: Skärpa","Sista hårda veckan","85-90","🔑 Kombi: 2×3km @3:30/km + 3×1km @3:18/km, 2-3min vila","Snäll tröskel: 4x1km @3:42/km","18 km med 5km @LT1-fart (4:00/km)"],["V22","07/09–13/09","Fas 6: Taper","Taper → Umemilen","60-68","Kort tröskel tis: 3×1km @3:38/km, 2min vila","Strides tors + fre","Skippa","🏁 Umemilen 10km (A) — lördag\nMål: 35:00–35:10\nKontrollerad insats, ej all-out"],["V23","14/09–20/09","Fas 6: Taper","PEAK → Löparnas kväll 10000m","55-62","Kort fart tis: 4×400m @3:15/km, 3min vila","Fart: 8×400m @3:18/km, 2min vila","Skippa","🏁 Löparnas kväll 10000m (A) — lördag\n🎯 SÄSONGSMÅL: SUB 35:00\nMål: 34:55 (3:29.5/km)"],["V24","21/09–27/09","Fas 7: Avrundning","Återhämtning","70-78","Snäll tröskel: 4x1km @3:46/km, 1min vila","Fart: 6×400m @3:20/km, 2min vila","18 km Z2"],["V25","28/09–04/10","Fas 7: Avrundning","Höstfemman + HM-förberedelse","72-80","Strides + uppvärmning tis","HM-fart: 10km @3:47/km fre","20 km Z2 sön","🏁 Höstfemman 5km (B) — onsdag\nMål: sub 17:00"],["V26","05/10–11/10","Fas 7: Avrundning","Halvmaratontävling","55-63","Kort tröskel mån: 3×1km @3:46/km","Vila/jogg ons-fre","Skippa","🏁 Umemaran HM 21km (B) — lördag\nMål: 1:19–1:20 (3:45–3:48/km)"]]}