Richard Johansson

Log

Date Distance Time Pace Comments Action
11/06/23 5,000m 16:54.8 1:41.4 View workout
11/03/23 1,609m 5:16.9 1:38.4 View workout
10/30/23 10,412m 38:28.7 1:50.8

10x5000m
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10/29/23 2,665m 10:03.0 1:53.1

20 min lugnt (20 min)
Samma fart hela tiden, 20 s per 500 m långsammare än årsbästafart på 5000 m. Byt mo…

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10/29/23 1,247m 4:10.8 1:40.5

Fem tusingar
- 10 min uppvärmning på motstånd 1-4
- 5 st 1000 m-intervaller med 1 min vila. Valfritt motstå…

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10/16/23 5,000m 17:04.2 1:42.4

Fem tusingar
- 10 min uppvärmning på motstånd 1-4
- 5 st 1000 m-intervaller med 1 min vila. Valfritt motstå…

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10/05/23 7,670m 27:00.0 1:45.6

Primtalspyramiden
- 10 min uppvärmning
- Intervaller: 2, 3, 5, 7, 5, 3, 2 min med 1 min vila mellan varje intervall. Kö…

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10/04/23 5,000m 16:36.0 1:39.6

10*500
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10/02/23 16,285m 1:00:00.0 1:50.5

60 Min
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09/29/23 1,500m 4:59.6 1:39.8

10*500
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09/29/23 92m 0:18.7 1:41.6

10x5000m
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09/27/23 15,000m 54:39.8 1:49.3

4x5000m
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09/21/23 3,135m 10:00.0 1:35.6

30/20
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09/11/23 2,500m 8:14.8 1:38.9

10*500
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09/05/23 3,126m 10:00.0 1:35.9

30/20
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09/04/23 5,291m 20:00.0 1:53.4

20 min lugnt (20 min)
Samma fart hela tiden, 20 s per 500 m långsammare än årsbästafart på 5000 m. Byt mo…

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09/04/23 2,500m 8:17.0 1:39.4

10*500
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08/29/23 5,000m 17:24.8 1:44.4

Fem tusingar
- 10 min uppvärmning på motstånd 1-4
- 5 st 1000 m-intervaller med 1 min vila. Valfritt motstå…

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07/28/23 4,000m 13:14.5 1:39.3

10*500
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07/13/23 5,000m 16:33.5 1:39.3

10*500
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