November Running

1. 45min gym
2. 8k
3. 8k incl 5x400 91>>79
4. 16k incl 10k @ 38:03 (car)
5. 10k
6. 15min wt/st
7. 10k incl 6x1000 @ 3:38. 15min w/s
9. 6k
10. 10k
13. 10k incl 10x400 @ 96
12. 12k incl 400: 72 3x800: 2.57 2.40 2.36
15. 10min w/s
16. 3k
17. 8k incl 4x500 uphill av. 1:52.8
18. 10k incl 5k race 18:45
19. 7k
20. 14k incl 5x700 uphill av. 2:52.8
21. 10min wt
22. 18k incl 3000:11:04 2000:7:19
23. 5k 10min wt
24. 17k
25. 12k
27. 5k
29. 5k