Sunday May 4 |
 | Löpning (Asfalt) 23:58 [3] | |
| |
| Lätt återhämtningspass. |
| Stretching 4:45 [0] | |
| |
| |
Saturday May 3 |
| Löpning race (Trail) 33:02 [5] | |
| shoes: Asics light weight |
| 7 km spåret runt lilla älgsjön. |
Friday May 2 |
| Löpning long (Asfalt) 50:49 [5] | |
| shoes: Asics light weight |
| Från vidingsjö och hem |
| Löpning warm up/down (Asfalt) 4:18 [2] | |
| shoes: Asics light weight |
| |
| Styrka 8:00 [5] | |
| |
| |
| Stretching (Flexibility) 8:01 [0] | |
| |
| |
Thursday May 1 |
| Löpning warm up/down (Asfalt) 10:58 [1] | |
| shoes: Asics light weight |
| |
| Löpning intervals (Asfalt) 2:00 [5] | |
| shoes: Asics light weight |
| Mjölksyraträning
1 min maxad löpning 15 sek vila, två upprepningar.
|
| Löpning warm up/down (Asfalt) 9:29 [2] | |
| shoes: Asics light weight |
| |
| Styrka (Bål, ben) 20:54 [5] | |
| shoes: Asics light weight |
| |
| Stretching (Flexibility) 7:42 [0] | |
| |
| |
Wednesday Apr 30 |
| Cykel long (Asfalt) 46:03 [4] | |
| shoes: Asics marathon |
| |
| Styrka 29:07 [5] | |
| shoes: Asics light weight |
| |
Tuesday Apr 29 |
| Löpning warm up/down (Trail) 12:57 [2] | |
| shoes: Asics light weight |
| |
| Löpning (Trail) 30:00 [4] | |
| shoes: Asics light weight |
| 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 - 1 min vila
|
| Löpning warm up/down (Trail) 3:57 [1] | |
| shoes: Asics light weight |
| |
| Stretching (Flexibility) 4:44 [0] | |
| |
| |
Monday Apr 28 |
| Cykel long (Asfalt) 1:56:20 [4] | |
| shoes: Asics marathon |
| |
| Löpning warm up/down (539) 5:39 [1] | |
| shoes: Asics light weight |
| |
| Löpning intervals (Field) 5:00 [5] | |
| shoes: Asics light weight |
| 30*30 sek 10 stycken |
| Löpning intervals (Field) 15:00 [4] | |
| shoes: Asics light weight |
| 3min*5, 1 min vila
lugnt tempo på de första 2 minuterna sen på sista dra upp tempot precis under mjölksyra nivån... |
| Löpning warm up/down (Field) 5:53 [1] | |
| shoes: Asics light weight |
| |
| Stretching (Flexibility) 7:22 [0] | |
| |
| |