Tisdag 3 November Löpning

 Samling 18:00 Simhallsbadet

Gemensam uppvärmning till Hästhagen 15min

Styrka/rölighet

4x200m 1-4

12x400m samma pace som vi sprang 1k på förra veckan. v45" -se tabell för 400m tid

Nedjogg

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