{"id":4505,"date":"2015-05-14T17:00:45","date_gmt":"2015-05-14T17:00:45","guid":{"rendered":"http:\/\/houseofgeekz.com\/?p=4505"},"modified":"2015-05-17T17:46:03","modified_gmt":"2015-05-17T17:46:03","slug":"molvikmarsjen","status":"publish","type":"post","link":"https:\/\/houseofgeekz.com\/?p=4505","title":{"rendered":"Molvikmarsjen"},"content":{"rendered":"<p>Vi har v\u00e6rt med p\u00e5 Molvikmarsjen. Denne arrangeres hvert \u00e5r ute p\u00e5 Molvik og det handler bare om \u00e5 f\u00e5 bygda ut av sofaen og opp i fjellet. Man velger selv om man vil ta den &#8220;korte&#8221; varianten eller kj\u00f8re l\u00f8pet helt ut. Rebusen som m\u00e5 l\u00f8ses slutter ved enden av den korte l\u00f8ypen, s\u00e5 alle skal ha like forutsetninger for \u00e5 kunne v\u00e6re med gamle som unge. Hele turen er 4,4 km oppover. Det er mye &#8220;slakt&#8221; terreng og store muligheter for \u00e5 jogge mesteparten av turen. Minstemann og jeg l\u00f8p foran resten av familien og stoppet opp for \u00e5 t\u00f8ye ut for hver rebuspost. Innen vi var kommet til enden av rebusen, var i alle fall jeg s\u00e5 g\u00e5en at det ikke lenger var mulig \u00e5 jogge. I tillegg var det der de virkelige bakkene begynte. Lille spretterten l\u00f8p selvf\u00f8lgelig videre og opp til &#8220;hytten&#8221;, men jeg begynte \u00e5 sakke farten og henge litt etter.<\/p>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-1 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 20%;\n\t\t\t}\n\t\t\t#gallery-1 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-1' class='gallery galleryid-4505 gallery-columns-5 gallery-size-thumbnail'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4607#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-176-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4608#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-177-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4609#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-178-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4610#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-179-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4611#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-180-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4612#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-181-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4613#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-182-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4614#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-183-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4615#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-185-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/houseofgeekz.com\/?attachment_id=4616#main'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/houseofgeekz.com\/wp-content\/uploads\/2015\/05\/2015-05-16-188-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>Siden jeg pr\u00f8ver \u00e5 komme meg i bedre form, har jeg lest en <a href=\"http:\/\/www.runnersworld.no\/artikler\/bli-sterk-og-rask-med-motbakkel.htm\" target=\"_blank\">artikkel<\/a> om \u00e5 bli flinkere p\u00e5 de tunge bakkene. Her stod det blant annet:<\/p>\n<p><strong>Start forsiktig<\/strong><br \/>\nN\u00e5r du l\u00f8per din f\u00f8rste bakke\u00f8kt: Jogg f\u00f8rst ti minutter for \u00e5 varme opp, og deretter g\u00e5 i to minutter. Velg en bakke med passe stigning og l\u00f8p rolig opp, men bare i fem sekunder. G\u00e5 deretter ned til start og l\u00f8p opp igjen, denne gangen i syv sekunder. G\u00e5 ned, l\u00f8p opp i ti sekunder og g\u00e5 ned til start igjen. Hvis du f\u00f8ler du klarer mer s\u00e5 kan du repetere denne sekvensen. N\u00e5r du er ferdig l\u00f8per du rolig i 15 minutter som avslutning p\u00e5 trenings\u00f8kten.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vi har v\u00e6rt med p\u00e5 Molvikmarsjen. Denne arrangeres hvert \u00e5r ute p\u00e5 Molvik og det handler bare om \u00e5 f\u00e5 bygda ut av sofaen og opp i fjellet. Man velger selv om man vil ta den &#8220;korte&#8221; varianten eller kj\u00f8re l\u00f8pet helt ut. Rebusen som m\u00e5 l\u00f8ses slutter ved enden av den korte l\u00f8ypen, s\u00e5 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4613,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,1],"tags":[405,11,404,115,406,235],"class_list":["post-4505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fjelltur","category-ungene","tag-fint","tag-fjell","tag-fjelltur","tag-sliten","tag-sprek","tag-tungt"],"_links":{"self":[{"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=\/wp\/v2\/posts\/4505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4505"}],"version-history":[{"count":5,"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=\/wp\/v2\/posts\/4505\/revisions"}],"predecessor-version":[{"id":4617,"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=\/wp\/v2\/posts\/4505\/revisions\/4617"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=\/wp\/v2\/media\/4613"}],"wp:attachment":[{"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/houseofgeekz.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}