"Work hard and take risks and you will be rewarded." - Jill Barker
Workout #6747 ‑ lördag, 22 september 2012
1 minute rest between sets
Meters Time
Set Description
EGY WORK STK PACE
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========
======================================= === ==== === =====
8:30 AM 1 on 30:00 20 MIN LÖPNING INNAN
SIMNING L
====================
1,100
9:00 AM 1x{1 x 300 on 5:00 VF REC S
VF 0:50
{3 x 100 on 1:45 ME REC S IM 0:52
{4 x 50 on :50 FR 1‑4 EN1 S
FR 0:50
{12 x 25 on :30 4
BALANS, SKOV, VALFRITT REC S VF
1:00
====================
1,500
9:21 AM 6x{3 x 50 on :45 FR EN1 S
FR 0:45
{2 x 50 on 1:00 SP ACC EN1 S
SP 1:00
====================
SIMMAS MED FENOR OCH PDL
4,200
9:48 AM 1x{2 x 250 on 3:30 FR DPS EN1 S
FR 0:42
{5 x 100 on 1:30
FR 1‑5 EN2 S
FR 0:45
{10 x 50 on 1:00 EJ FR DPS
EN1 S VF
1:00
{2 x 200 on 3:00
FR DPS EN1 S
FR 0:45
{4 x 100 on 1:30 FR 1‑4 EN2 S
FR 0:45
{8 x 50 on 1:00 EJ FR DPS
EN1 S VF
1:00
{2 x 150 on 2:20
FR DPS EN1 S
FR 0:47
{3 x 100 on 1:30 FR DPS EN1 S
FR 0:45
{6 x 50 on 1:00 EJ FR DPS
EN1 S VF
1:00
{2 x 100 on 1:30
FR DPS EN1 S
FR 0:45
{4 x 50 on :50 FR 1‑4 EN2 S
FR 0:50
{8 x 25 on :30 EJ
FR DPS EN1 S
VF 1:00
====================
300 10:59 AM 1 x 300 on 6:00 VF
AVSIM REC S
VF 1:00
11:05 AM 7,100 Meters ‑ Stress Value = 76
"Experience is what you get when you don't get what you want.". Coach Dave Durden
Workout #6748 ‑ lördag, 22 september 2012
1 minute rest
between sets
Meters Time
Set Description EGY WORK
STK PACE
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============================================= === ==== === =====
2:30 PM 1 on 30:00 FYSTRÄNING VAIRERENDE L
====================
800 3:00 PM 1x{1 x 200 on 3:30 FR REC S
FR 0:52
{1 x 200 on 3:30 FR/RY REC S IM 0:52
{1 x 200 on 3:30 ME EN1 S IM 0:52
{1 x 200 on 3:30 FR ACC EN2 S
FR 0:52
====================
5,400
3:15 PM 1x{5 x 100 on 1:30 FR LA EN1 S
FR 0:45
{1 x 100 on 1:45 SP BEN FENOR
HÅRT EN3
K SP 0:52
{4 x 100 on 1:30 FR LA EN1 S FR 0:45
{1 x 200 on 3:30 SP BEN FENOR
HÅRT EN3 K
SP 0:52
{3 x 100 on 1:30 FR LA EN1 S
FR 0:45
{1 x 300 on 5:15 SP BEN FENOR
HÅRT EN3 K
SP 0:52
{2 x 100 on 1:30 FR LA EN1 S FR 0:45
{1 x 400 on 7:00 SP BEN FENOR
HÅRT EN2 K
SP 0:52
{1 x 100 on 1:30 FR LA EN1 S FR 0:45
{1 x 500 on 8:45 SP BEN FENOR
HÅRT EN2 K
SP 0:52
{2 x 100 on 1:30 FR LA EN1 S
FR 0:45
{1 x 400 on 7:00 SP BEN FENOR
HÅRT EN2 K
SP 0:52
{3 x 100 on 1:30 FR LA EN1 S FR 0:45
{1 x 300 on 5:15 SP BEN FENOR
HÅRT EN3 K
SP 0:52
{4 x 100 on 1:30 FR LA EN1 S FR 0:45
{1 x 200 on 3:30 SP BEN FENOR
HÅRT EN3 K
SP 0:52
{5 x 100 on 1:30 FR LA EN1 S
FR 0:45
{1 x 100 on 1:45 SP BEN FENOR
HÅRT EN3 K
SP 0:52
====================
800
4:44 PM 1 x 800 on 16:00 ALLA PÅ
1 BANA, UV VID VÄNDN REC S VF
1:00
5:00 PM 7,000 Meters ‑ Stress Value = 146
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