Torsdag 1 Augusti Löpning

Samling 18:00 Simhallsbadet

Gemensam uppvärmning 15min till Hästhagen.

styrka/rörlighet

3xstrides 60m mjuk acceleration upp till 90% av maxfart, håll farten sträckan ut.

6-10x1000m i 10k fart, vila 200m vila/lätt jogg.


Nedjogg minst tio minuter

Min/K	400m	5k	10k
03:07	01:15	15:34	31:07
03:09	01:15	15:43	31:26
03:10	01:16	15:52	31:45
03:12	01:17	16:02	32:04
03:14	01:18	16:11	32:23
03:16	01:18	16:21	32:42
03:18	01:19	16:31	33:02
03:20	01:20	16:41	33:22
03:22	01:21	16:51	33:42
03:24	01:22	17:01	34:02
03:26	01:22	17:11	34:22
03:28	01:23	17:22	34:43
03:30	01:24	17:32	35:04
03:32	01:25	17:42	35:25
03:35	01:26	17:53	35:46
03:37	01:27	18:04	36:08
03:39	01:28	18:15	36:29
03:41	01:28	18:26	36:51
03:43	01:29	18:37	37:13
03:46	01:30	18:48	37:36
03:48	01:31	18:59	37:58
03:50	01:32	19:10	38:21
03:52	01:33	19:22	38:44
Min/K	400m	5k	10k
03:55	01:34	19:34	39:07
03:57	01:35	19:45	39:31
03:59	01:36	19:57	39:54
04:00	01:36	20:00	40:00
04:02	01:37	20:09	40:18
04:04	01:38	20:21	40:43
04:07	01:39	20:33	41:07
04:09	01:40	20:46	41:32
04:12	01:41	20:58	41:57
04:14	01:42	21:11	42:22
04:17	01:43	21:24	42:47
04:19	01:44	21:36	43:13
04:22	01:45	21:49	43:39
04:24	01:46	22:02	44:05
04:27	01:47	22:16	44:31
04:30	01:48	22:29	44:58
04:33	01:49	22:43	45:25
04:35	01:50	22:56	45:52
04:38	01:51	23:10	46:20
04:41	01:52	23:24	46:48
04:44	01:53	23:38	47:16
04:46	01:55	23:52	47:44
04:49	01:56	24:06	48:13
Min/K	400m	5k	10k
04:52	01:57	24:21	48:42
04:55	01:58	24:35	49:11
04:58	01:59	24:50	49:40
05:00	02:00	25:00	50:00
05:01	02:00	25:05	50:10
05:04	02:02	25:20	50:40
05:07	02:03	25:35	51:11
05:10	02:04	25:51	51:41
05:13	02:05	26:06	52:12
05:16	02:07	26:22	52:44
05:20	02:08	26:38	53:15
05:23	02:09	26:54	53:47
05:26	02:10	27:10	54:20
05:29	02:12	27:26	54:52
05:33	02:13	27:43	55:25
05:36	02:14	27:59	55:58
05:39	02:16	28:16	56:32
05:43	02:17	28:33	57:06
05:46	02:18	28:50	57:40
05:49	02:20	29:07	58:15
05:53	02:21	29:25	58:50
05:56	02:23	29:42	59:25
06:00	02:24	30:00	00:00