Workout #6865 - torsdag, 08
november 2012
NIVÅ 7-8 - MEDEL( NIVÅ 7-8)
1 minute rest between sets
Meters Time
Set Description EGY WORK
STK PACE
====== ========
============================================== === ==== === =====
4:30 PM 1 on 30:00 INDV.
FYS L
====================
1,600
5:00 PM 1x{1 x 200 on 4:00 BALANS/FR DJUP BENSPARK ACC EN1
T VF 1:00
{1 x 200 on 5:00 VF,
SKOVEL/BEN S-M-S REC T
VF 1:15
{1 x 200 on 5:00 VF, SSS/DPS
PDL ACC I ARMTAGET EN2 P VF
1:15
{3 x 100 on 2:00 SP BEN, 1-4,
PROG PER 25:A EN2 K SP 1:00
{6 x 50 on :50 FR PACE
400 EN2
S FR 0:50
{4 x 50 on 1:10 SP,
15ULTRA-10GLID-25 PROG SP3 S SP 1:10
{4 x 50 on 1:00 SP LÄTT
ACC/HÅRT ACC EN2 S SP 1:00
====================
750 5:35 PM 1x{2 x 25 on :30 SP
EL FR. MVO2 EN3 S
SP 1:00
{1 x 25 on :30 SP EL FR.
MVO2 EN3 S SP 1:00
{2 x 50 on 1:00 SP EL FR.
MVO2 EN3 S SP 1:00
{1 x 25 on :30 SP EL FR. MVO2 EN3 S
SP 1:00
{1 x 50 on 1:00 SP EL FR.
MVO2 EN3 S SP 1:00
{2 x 75 on 1:30 SP EL FR.
MVO2 EN3 S SP 1:00
{1 x 25 on :30 SP EL FR.
MVO2 EN3 S
SP 1:00
{1 x 50 on 1:00 SP EL FR.
MVO2 EN3 S SP 1:00
{1 x 75 on 1:30 SP EL FR.
MVO2 EN3 S SP 1:00
{2 x 100 on 2:00 SP EL FR.
MVO2 EN3 S
SP 1:00
====================
1,800
5:51 PM 1x{6 x 150 on 2:30 FR-RY-FR-BR-RY-FR EN1 S
IM 0:50
{6 x 100 on 2:00 BEN EN1 K
VF 1:00
{6 x 50 on 1:00 VF
NEDSIM REC S VF 1:00
6:24 PM 4,150 Meters - Stress
Value = 99
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