Samling 18:00 Simhallsbadet
Gemensam uppvärmning 15min
16-20 x400m @5k pace, v 400m jogg
Nedjogg minst 10min
| 400m | 5k |
| 00:01:00 | 00:12:30 |
| 00:01:12 | 00:15:00 |
| 00:01:17 | 00:16:02 |
| 00:01:22 | 00:17:01 |
| 00:01:27 | 00:18:04 |
| 00:01:31 | 00:18:59 |
| 00:01:36 | 00:20:00 |
| 00:01:41 | 00:20:58 |
| 00:01:46 | 00:22:02 |
| 00:01:51 | 00:23:10 |
| 00:01:56 | 00:24:06 |
| 00:02:00 | 00:25:00 |
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