{"id":69,"date":"2026-04-05T20:21:19","date_gmt":"2026-04-05T20:21:19","guid":{"rendered":"https:\/\/skipperud.dk\/?page_id=69"},"modified":"2026-04-05T21:40:41","modified_gmt":"2026-04-05T21:40:41","slug":"loeb","status":"publish","type":"page","link":"https:\/\/skipperud.dk\/?page_id=69","title":{"rendered":"L\u00f8b"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Herunder kan du beregne dine tr\u00e6ningszoner ud fra estimerede data fra Dr. Thomas \u201cTinman\u201d Schwartz l\u00f8bsberegner<\/p>\n\n\n<div class=\"tinman-container-fixed\">\r\n<style>\r\n    \/* Grundl\u00e6ggende design (Computer) *\/\r\n    .tinman-card { font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif; max-width: 1000px; margin: 10px auto; background: white; padding: 25px; border-radius: 15px; box-shadow: 0 10px 25px rgba(0,0,0,0.1); color: #333; }\r\n    .tinman-card h2 { color: #1a3a5a; border-bottom: 3px solid #3498db; padding-bottom: 10px; margin-top: 0; text-transform: uppercase; font-size: 1.4rem; letter-spacing: 1px; }\r\n    \r\n    .input-section { background: #e8eff7; padding: 15px; border-radius: 10px; margin-bottom: 20px; border: 1px solid #d1d9e6; }\r\n    .input-group { display: flex; gap: 10px; align-items: center; flex-wrap: wrap; }\r\n    .pace-info { margin-top: 10px; font-weight: bold; color: #2980b9; font-size: 1.1rem; display: block; border-left: 5px solid #3498db; padding-left: 15px; }\r\n    \r\n    .tinman-card label { font-weight: bold; color: #2c3e50; }\r\n    .tinman-card input { padding: 10px; border: 2px solid #bdc3c7; border-radius: 8px; width: 100px; font-size: 16px; text-align: center; }\r\n    .tinman-card button { background: #27ae60; color: white; border: none; padding: 10px 20px; border-radius: 8px; cursor: pointer; font-size: 16px; font-weight: bold; transition: 0.3s; }\r\n    .tinman-card button:hover { background: #219150; }\r\n    \r\n    .table-container { overflow-x: auto; -webkit-overflow-scrolling: touch; }\r\n    .tinman-table { width: 100%; border-collapse: collapse; margin-top: 10px; min-width: 600px; }\r\n    .tinman-table th { background-color: #34495e; color: white; padding: 12px; text-align: left; font-size: 0.75rem; text-transform: uppercase; }\r\n    .tinman-table td { padding: 12px; border-bottom: 1px solid #ecf0f1; font-size: 0.9rem; }\r\n    \r\n    .cv-row { background-color: #fff9f0 !important; outline: 2px solid #f39c12; font-weight: bold; }\r\n    .pace-cell { font-family: 'Courier New', monospace; font-weight: bold; color: #2c3e50; white-space: nowrap; font-size: 1.05rem; }\r\n\r\n    \/* --- MOBIL OPTIMERING --- *\/\r\n    @media screen and (max-width: 600px) {\r\n        .tinman-card { padding: 15px; margin: 5px; border-radius: 10px; }\r\n        .input-group { flex-direction: column; align-items: stretch; }\r\n        .tinman-card input, .tinman-card button { width: 100%; box-sizing: border-box; }\r\n        .mobile-hide { display: none; }\r\n        .tinman-table { min-width: 450px; }\r\n        .tinman-table td, .tinman-table th { padding: 8px 5px; font-size: 0.8rem; }\r\n        .pace-cell { font-size: 0.9rem; }\r\n    }\r\n<\/style>\r\n\r\n<div class=\"tinman-card\">\r\n    <h2>Tinman Tr\u00e6ningszoner<\/h2>\r\n    <div class=\"input-section\">\r\n        <div class=\"input-group\">\r\n            <label for=\"timeInput\">5 km tid (MM:SS):<\/label>\r\n            <input type=\"text\" id=\"timeInput\" value=\"17:33\" onkeypress=\"if(event.keyCode==13) calculatePaces()\">\r\n            <button onclick=\"calculatePaces()\">Opdat\u00e9r<\/button>\r\n        <\/div>\r\n        <div id=\"currentPace\" class=\"pace-info\">Pace: 3:30 min\/km<\/div>\r\n    <\/div>\r\n\r\n    <div class=\"table-container\">\r\n        <table class=\"tinman-table\">\r\n            <thead>\r\n                <tr>\r\n                    <th>Zone<\/th>\r\n                    <th>Pace (Min\/km)<\/th>\r\n                    <th class=\"mobile-hide\">Fornemmelse<\/th>\r\n                    <th>HR %<\/th>\r\n                    <th>Varighed<\/th>\r\n                    <th class=\"mobile-hide\">Tale<\/th>\r\n                <\/tr>\r\n            <\/thead>\r\n            <tbody id=\"paceTable\"><\/tbody>\r\n        <\/table>\r\n    <\/div>\r\n<\/div>\r\n\r\n<script>\r\n(function() {\r\n    function timeToSeconds(t) { var p = t.split(':'); return parseInt(p[0]) * 60 + parseInt(p[1]); }\r\n    function secondsToPace(s) { \r\n        if (s <= 0) return \"0:00\"; \r\n        var m = Math.floor(s \/ 60); var sec = Math.round(s % 60); \r\n        return m + \":\" + (sec < 10 ? \"0\" : \"\") + sec; \r\n    }\r\n\r\n    window.calculatePaces = function() {\r\n        var tStr = document.getElementById('timeInput').value;\r\n        if (!tStr.includes(':')) return;\r\n        \r\n        var totSec = timeToSeconds(tStr);\r\n        var p5k = totSec \/ 5;\r\n        document.getElementById('currentPace').innerText = \"Din 5 km pace: \" + secondsToPace(p5k) + \" min\/km\";\r\n\r\n        \/\/ V\u00e6gtet beregning baseret p\u00e5 16:00 (192s\/km) og 30:00 (360s\/km)\r\n        var lerp = function(min, max) { \r\n            var t = (p5k - 192) \/ (360 - 192);\r\n            return min + (max - min) * Math.min(Math.max(t, 0), 1); \r\n        };\r\n\r\n        var zones = [\r\n            { n: \"Jog\", s: 1.656, s2: 1.60, f: 1.536, f2: 1.483, feel: \"Meget let\", hr: \"50-60%\", dur: \"Meget l\u00e6nge\", talk: \"Normal\" },\r\n            { n: \"Rolig\", s: 1.484, s2: 1.34, f: 1.385, f2: 1.30, feel: \"Let og ubesv\u00e6ret\", hr: \"60-75%\", dur: \"L\u00e6nge\", talk: \"Normal\" },\r\n            { n: \"Moderat\", s: 1.198, s2: 1.158, f: 1.141, f2: 1.10, feel: \"Lidt h\u00e5rdt\", hr: \"83-88%\", dur: \"2-3 timer\", talk: \"Korte s\u00e6tn.\" },\r\n            { n: \"T\u00e6rskel\", s: 1.115, s2: 1.075, f: 1.083, f2: 1.045, feel: \"Komp. h\u00e5rdt\", hr: \"88-90%\", dur: \"1 time\", talk: \"Meget korte\" },\r\n            { n: \"CV tempo\", s: 1.063, s2: 1.025, f: 1.042, f2: 1.003, feel: \"H\u00e5rdt\/kontr.\", hr: \"90-92%\", dur: \"35 min\", talk: \"Korte ord\" },\r\n            { n: \"Aerob\", s: 1.016, s2: 0.98, f: 0.99, f2: 0.955, feel: \"Meget h\u00e5rdt\", hr: \"92-94%\", dur: \"20 min\", talk: \"Enstavelse\" },\r\n            { n: \"VO2max\", s: 0.974, s2: 0.942, f: 0.958, f2: 0.922, feel: \"Meget h\u00e5rdt\", hr: \"94-96%\", dur: \"10 min\", talk: \"Gisper\" },\r\n            { n: \"Speed\", s: 0.802, s2: 0.941, f: 0.776, f2: 0.922, feel: \"Maks. kontr.\", hr: \"96-98%\", dur: \"5 min\", talk: \"Nej\" },\r\n            { n: \"Sprint\", s: 0.828, s2: 0.750, f: 0, f2: 0, feel: \"Maksimalt\", hr: \"98-100%\", dur: \"1 min\", talk: \"Nej\" }\r\n        ];\r\n\r\n        var html = \"\";\r\n        zones.forEach(function(z) {\r\n            var slow = secondsToPace(p5k * lerp(z.s, z.s2));\r\n            var fast = secondsToPace(p5k * lerp(z.f, z.f2));\r\n            var display = (z.n === \"Sprint\") ? \"< \" + slow : slow + \" - \" + fast;\r\n            \r\n            html += '<tr class=\"' + (z.n === 'CV tempo' ? 'cv-row' : '') + '\">' +\r\n                    '<td><strong>' + z.n + '<\/strong><\/td>' +\r\n                    '<td class=\"pace-cell\">' + display + '<\/td>' +\r\n                    '<td class=\"mobile-hide\">' + z.feel + '<\/td>' + \r\n                    '<td>' + z.hr + '<\/td>' +\r\n                    '<td>' + z.dur + '<\/td>' +\r\n                    '<td class=\"mobile-hide\">' + z.talk + '<\/td><\/tr>';\r\n        });\r\n        document.getElementById('paceTable').innerHTML = html;\r\n    };\r\n    window.calculatePaces();\r\n})();\r\n<\/script>\r\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Herunder kan du beregne dine tr\u00e6ningszoner ud fra estimerede data fra Dr. Thomas \u201cTinman\u201d Schwartz l\u00f8bsberegner<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-69","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/skipperud.dk\/index.php?rest_route=\/wp\/v2\/pages\/69","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/skipperud.dk\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/skipperud.dk\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/skipperud.dk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/skipperud.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=69"}],"version-history":[{"count":10,"href":"https:\/\/skipperud.dk\/index.php?rest_route=\/wp\/v2\/pages\/69\/revisions"}],"predecessor-version":[{"id":85,"href":"https:\/\/skipperud.dk\/index.php?rest_route=\/wp\/v2\/pages\/69\/revisions\/85"}],"wp:attachment":[{"href":"https:\/\/skipperud.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=69"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}