Aerob intervalltrening:
Oppvarming:
20min rolig løping
(rundt Sognsvann+)
Hoveddel 1:
Langintervall - 4x800 meter løping, pause=40sek.
Hoveddel 2:
Kortintervall - 6x200 meter løping, pause=20 sek
Avslutning: 5-10min rolig løping
Total distanse - 10.4km
tid: distanse: puls:
22min - 5km - avg 151,75%
3min 37sek - 800m - avg 164,82%. max 170,85%
pause 40sek
3min 27sek - 800m - avg 165,82%. max 175,87%
pause 40sek
3min 27sek - 800m - avg 168,86%. max 176,88%
pause 35sek
3min 25sek - 800m - avg 170,85%. max 179,89%
pause 40sek
43sek - 200m - avg 161,80%. max 173,86%.
pause 20sek
44sek - 200m - avg 172,86%. max 176,88%
pause 20sek
44sek - 200m - avg 172,86%. max 176,88%
pause 20sek
42sek - 200m - avg 173,86%. max 176,88%
pause 20sek
46sek - 200m - avg 172,86%. max 176,88%
pause 20sek
44sek - 200m - avg 171,85%. max 174,87%
5min - nedjogging - avg 141,70%. max 176,88%.
