Kategorier
Spelklubben

Spelklubben: Raderna vecka 17

Är gjorda av Pingen

Spelform: V75 Harry Boy, omg. 17
1 7
2 4, 7, 8, 10
3 6
4 6
5 6, 7, 12
6 1, 2, 4, 5, 6, 7, 10, 12
7 3, 4, 8, 10

Stryktipset
1. West Brom – Aston V. 1 2
2. Everton – Fulham 1 X
3. Stoke – Arsenal 2
4. Sunderl. – Bolton 1 X
5. Swansea – Wolverh. 1
6. Wigan – Newcastle X 2
7. IFK Göteb – Åtvidab. 1 2
8. Brommap. – Degerfors 1 X
9. Brentford – Sheff.W 2
10. Bury – Oldham 1 X
11. Carlisle – Exeter 1
12. Walsall – Huddersf. X 2
13. Wycombe – Notts Co 2

Europatipset
1. Tottenham – Blackburn 1
2. Lecce – Parma 1 2
3. Siena – Milan 2
4. Udinese – Lazio 1 2
5. R.Betis – At.Madrid X 2
6. Malaga – Valencia 1 2
7. Vallecano – Barcelona 2
8. Zaragoza – A.Bilbao 2
9. Lille – Paris SG 1 X
10. Rennes – Ajaccio 1
11. Djurgård. – Kalmar FF 1 X
12. GIF Sunds – Örebro 1
13. Norrköp – Malmö FF 1 2

Lotto Lördag 1
16, 17, 18, 21, 29, 30, 35
5, 6, 7, 12, 15, 16, 32
1, 10, 12, 17, 18, 25, 29
6, 10, 12, 17, 25, 31, 32
4, 7, 10, 19, 22, 33, 34
2, 5, 7, 11, 13, 22, 28
2, 5, 14, 15, 22, 23, 27
1, 2, 11, 14, 19, 21, 33
1, 4, 20, 21, 23, 31, 35
2, 4, 6, 8, 19, 25, 33
7, 8, 12, 16, 22, 23, 32
1, 6, 7, 8, 26, 30, 34
4, 5, 16, 17, 18, 21, 22
8, 18, 19, 22, 25, 29, 33
5, 7, 10, 15, 18, 24, 26

Lotto Lördag 2
16, 17, 18, 21, 29, 30, 35
5, 6, 7, 12, 15, 16, 32
1, 10, 12, 17, 18, 25, 29
6, 10, 12, 17, 25, 31, 32
4, 7, 10, 19, 22, 33, 34
2, 5, 7, 11, 13, 22, 28
2, 5, 14, 15, 22, 23, 27
1, 2, 11, 14, 19, 21, 33
1, 4, 20, 21, 23, 31, 35
2, 4, 6, 8, 19, 25, 33
7, 8, 12, 16, 22, 23, 32
1, 6, 7, 8, 26, 30, 34
4, 5, 16, 17, 18, 21, 22
8, 18, 19, 22, 25, 29, 33
5, 7, 10, 15, 18, 24, 26

Joker, lördagen den 28 april
Min rad:8370964

Måltipset
2, 3, 7, 14, 16, 17, 19, 30
3, 5, 8, 9, 12, 16, 25, 30
9, 11, 13, 17, 23, 24, 25, 28
2, 4, 9, 13, 17, 20, 24, 27
2, 3, 12, 13, 20, 24, 27, 29
9, 11, 12, 20, 23, 24, 27, 30
2, 3, 7, 12, 17, 19, 20, 21
2, 5, 7, 9, 13, 15, 16, 26
3, 5, 7, 9, 11, 17, 20, 25
3, 7, 8, 12, 17, 19, 27, 30
1, 5, 6, 9, 19, 20, 24, 28
2, 3, 10, 11, 17, 20, 22, 27
5, 12, 22, 23, 24, 27, 29, 30
1, 2, 10, 13, 14, 20, 24, 29

Joker, lördagen den 28 april
Din rad: 9418250

Kategorier
Löpning - Intervaller Löpning - Löpning Träning TSM

TSM: Kort intervall

Ikväll så va det korta intervaller som gällde. VI började med ca 4 km uppvärming och sen lite löpskolning och kordinationslopp innan vi började med intervallerna. Vi körde 4x4x45 sekunder med 90 sekunders vila mellan varje set. Vi höll ett tempo på mellan 3:20-3:40 per kilometer ca 200-220 meter per intervall hann vi. Dom sista fyra intervallerna körde vi snbbast av alla precis som det ska vara. Som avslutning blev det ca 4 km nedjogging innan vi körde plankan 2 gånger rak, 1 ggr på varje sida, sen armhävningar 2×15 st och till sist så lite streching på det. Vädret var inte det bästa men det funka iaf men man hann bli kall när vi strechade.
Totalt: 10.63 km @63:24 min, 5:58/km, 595 brända kalorier, 152 bpm i medelpuls.