{"id":2795,"date":"2020-04-15T16:43:33","date_gmt":"2020-04-15T14:43:33","guid":{"rendered":"http:\/\/agora.xtec.cat\/iegornal\/?p=2795"},"modified":"2020-06-08T11:47:10","modified_gmt":"2020-06-08T09:47:10","slug":"ruta-transpirenaica-gr11","status":"publish","type":"post","link":"https:\/\/agora.xtec.cat\/iegornal\/general\/ruta-transpirenaica-gr11\/","title":{"rendered":"GR11 EL GRAN REPTE 819 Km. IE Gornal"},"content":{"rendered":"<h5 class=\"title style-scope ytd-video-primary-info-renderer\">GR11 EL GRAN REPTE<\/h5>\n<h5 class=\"title style-scope ytd-video-primary-info-renderer\">Ruta Transpiren\u00e0ica de 819 km. Institut Escola Gornal<\/h5>\n<table style=\"height: 396px; border-color: #ffffff; border-style: none; background-color: #ffffff;\">\n<tbody>\n<tr style=\"height: 396px;\">\n<td style=\"height: 396px; width: 500px; border-color: #fafafa;\">\n<h4 class=\"entry-title\"><a href=\"https:\/\/youtu.be\/cJg9X0NOPzQ\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2796 size-full\" src=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/0.jpg\" alt=\"\" width=\"480\" height=\"360\" srcset=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/0.jpg 480w, https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/0-300x225.jpg 300w, https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/0-200x150.jpg 200w\" sizes=\"auto, (max-width: 480px) 100vw, 480px\" \/><\/a><\/h4>\n<\/td>\n<td style=\"height: 396px; width: 156px; border-color: #fafafa;\"><a href=\"https:\/\/youtu.be\/XRedt5ER03A\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3205\" src=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/05\/Black-and-Yellow-Circle-Band-Logo.png\" alt=\"\" width=\"136\" height=\"136\" srcset=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/05\/Black-and-Yellow-Circle-Band-Logo.png 500w, https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/05\/Black-and-Yellow-Circle-Band-Logo-150x150.png 150w, https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/05\/Black-and-Yellow-Circle-Band-Logo-300x300.png 300w\" sizes=\"auto, (max-width: 136px) 100vw, 136px\" \/><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4>El Manu explica el repte al programa POPAP de Catalunya R\u00e0dio<\/h4>\n<p>Cliqueu la imatge i escolteu, a partir del minut 31!!!<\/p>\n<h4 class=\"entry-title\"><a href=\"https:\/\/www.ccma.cat\/catradio\/alacarta\/popap\/popap-escolar-de-16-a-17-h-13052020\/audio\/1070542\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-3349\" src=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/popap-1024x562.jpg\" alt=\"\" width=\"488\" height=\"268\" \/><\/a><\/h4>\n<p>Us proposem un repte per mantenir-vos actius, rec\u00f3rrer el<strong>\u00a0GR-11 sense sortir de casa!<\/strong><\/p>\n<ol>\n<li><strong>Qu\u00e8 volem fer?<\/strong><\/li>\n<\/ol>\n<p>Un recorregut de 819 km amb 40.536 metres de desnivell positiu distribu\u00efts en 46 etapes.<\/p>\n<p><a href=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/GR11-TrailTrack.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2802\" src=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/GR11-TrailTrack.jpg\" alt=\"\" width=\"620\" height=\"265\" srcset=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/GR11-TrailTrack.jpg 620w, https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/GR11-TrailTrack-300x128.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<p><strong>2. Qui pot participar?<\/strong><\/p>\n<ul>\n<li>Alumnes i fam\u00edlies<\/li>\n<li>Equip docent\u00a0 i no docents del centre.<\/li>\n<\/ul>\n<p><strong>3. Com realitzarem el GR-11 sense sortir de casa?<\/strong><\/p>\n<ul>\n<li>La dist\u00e0ncia caminant en kms la canviarem per passos realitzats dins de casa.<\/li>\n<li>Els metres de desnivell positius (les pujades que trobem pel cam\u00ed) de cada etapa els canviarem per exercicis de for\u00e7a.<\/li>\n<\/ul>\n<p><strong>4. Com contarem la dist\u00e0ncia i el desnivell.<\/strong><\/p>\n<ul>\n<li>1 pas computar\u00e0 per 0,5 m de dist\u00e0ncia.<\/li>\n<li>1 repetici\u00f3 d\u2019un exercici de for\u00e7a computar\u00e0 per 1 metre de desnivell<br \/>\npositiu, cada dia podreu sumar individualment 100 m de desnivell positiu com a m\u00e0xim.<\/li>\n<\/ul>\n<p><strong>5. Amb quins recursos podem mesurar els nostres passos diaris?<\/strong><\/p>\n<ul>\n<li>\u00a0Pod\u00f2metre.<\/li>\n<li>\u00a0Polseres i rellotges d\u2019activitat.<\/li>\n<li>Aplicacions de salut d\u2019Android i IOS.<\/li>\n<li>Altres aplicacions m\u00f2bils com Google Fit, Runtastic steps, MyFitnessPal, etc\u2026<\/li>\n<\/ul>\n<p><strong style=\"font-family: inherit; font-size: 1em;\">6. Quins exercicis de for\u00e7a puc realitzar per sumar metres de desnivell?<\/strong><\/p>\n<ul>\n<li>Aqu\u00ed us deixem alguns exercicis de for\u00e7a senzills que podrem realitzar.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/exercicis.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2803\" src=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/exercicis.png\" alt=\"\" width=\"768\" height=\"362\" srcset=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/exercicis.png 768w, https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/exercicis-300x141.png 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/a><\/p>\n<ul>\n<li>Aquests els hem extret de la web: <a href=\"https:\/\/www.entrenamientos.com\/ejercicios\">https:\/\/www.entrenamientos.com\/ejercicios<\/a> on podrem trobar molts m\u00e9s.<\/li>\n<li>Recordeu la import\u00e0ncia d\u2019escalfar, mantenir una bona postura, no sobrepassar la\u00a0 \u201czona d\u2019activitat saludable\u201d i de hidratar-se correctament.<\/li>\n<li>Zona d\u2019activitat saludable es troba entre el 60 i el 85% de la teva freq\u00fc\u00e8ncia card\u00edaca m\u00e0xima.\u00a0 La f\u00f3rmula per calcular la teva FCMax\u00a0(freq\u00fc\u00e8ncia card\u00edaca m\u00e0xima) \u00e9s:\u00a0<strong>\u00a0220 \u2013 l\u2019edat<\/strong>\u00a0.<\/li>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n<p><strong>\u00a07.Com podrem enviar els nostres registres d\u2019activitat per a sumar-los al <\/strong><strong>repte?<\/strong><\/p>\n<ul>\n<li>Per als\u00a0<strong>passos<\/strong>\u00a0que feu, enviar captura de pantalla o fotos amb els registres dels passos de cada dia de l\u2019app o rellotge d\u2019activitat que utilitzeu.<\/li>\n<li>Per als\u00a0<strong>exercicis de for\u00e7a, enviar un time-lapse.<\/strong><\/li>\n<\/ul>\n<p>Els canals per enviar aquests registres s\u00f3n:<\/p>\n<ul>\n<li>L\u2019instagram: @secundariagornal<\/li>\n<li>L&#8217;e-mail:\u00a0 <strong>repte@ie-gornal.cat<\/strong><\/li>\n<\/ul>\n<p><strong>MAPA DEL RECORREGUT QUE L\u2019IE GORNAL VA REALITZANT<\/strong><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.google.com\/maps\/d\/embed?mid=1gWMkdkR-aZ2nT3qe4P11vfjmKrVwHHx1\" width=\"640\" height=\"480\"><\/iframe><\/p>\n<p>Aqu\u00ed deixem el document del repte.<\/p>\n<p><a href=\"https:\/\/agora.xtec.cat\/iegornal\/wp-content\/uploads\/usu1897\/2020\/04\/Presentaci\u00f3-repte-gr11-1.pdf\">Presentaci\u00f3 repte gr11 <\/a><\/p>\n<p>KIL\u00d2METRES\u00a0 \u00a0FETS:<\/p>\n<table border=\"1\">\n<tbody>\n<tr>\n<td style=\"width: 28px;\">0<\/td>\n<td style=\"width: 28px;\">8<\/td>\n<td style=\"width: 28px;\">1<\/td>\n<td style=\"width: 28px;\">9<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"http:\/\/creativecommons.org\/licenses\/by-nc-nd\/4.0\/\" rel=\"license\"><img decoding=\"async\" src=\"https:\/\/i.creativecommons.org\/l\/by-nc-nd\/4.0\/88x31.png\" alt=\"Creative Commons License\" \/><\/a><br \/>\nThis work is licensed under a\u00a0<a href=\"http:\/\/creativecommons.org\/licenses\/by-nc-nd\/4.0\/\" rel=\"license\">Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License<\/a>.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>GR11 EL GRAN REPTE<br \/>\nRuta Transpiren\u00e0ica de 819 km. Institut Escola Gornal<\/p>\n<p><a href=\"https:\/\/youtu.be\/cJg9X0NOPzQ\"><\/a><\/p>\n<p><a href=\"https:\/\/youtu.be\/XRedt5ER03A\"><\/a><\/p>\n<p>El Manu explica el repte al programa POPAP de Catalunya R\u00e0dio<br \/>\nCliqueu la imatge i escolteu, a partir del minut 31!!!<br \/>\n<a href=\"https:\/\/www.ccma.cat\/catradio\/alacarta\/popap\/popap-escolar-de-16-a-17-h-13052020\/audio\/1070542\/\"><\/a><br \/>\nUs proposem un repte per mantenir-vos actius, rec\u00f3rrer el\u00a0GR-11 sense sortir de casa!<\/p>\n<ol>\n<li>Qu\u00e8&hellip;  <a href=\"https:\/\/agora.xtec.cat\/iegornal\/general\/ruta-transpirenaica-gr11\/\" title=\"Read GR11 EL GRAN REPTE 819 Km. IE Gornal\">Llegeix m\u00e9s\u00bb<\/a><br \/>\n","protected":false},"author":1,"featured_media":2796,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[1,4],"tags":[],"class_list":["post-2795","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-portada"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/posts\/2795","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/comments?post=2795"}],"version-history":[{"count":4,"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/posts\/2795\/revisions"}],"predecessor-version":[{"id":3350,"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/posts\/2795\/revisions\/3350"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/media\/2796"}],"wp:attachment":[{"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/media?parent=2795"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/categories?post=2795"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/agora.xtec.cat\/iegornal\/wp-json\/wp\/v2\/tags?post=2795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}