Tisdag 11 okt 2011
2014-04-07 Ryan Provencher
speed + a3
ca 4100
200 vf
6x75 sk/ben/tek 5-10s vila
200 arm
9x50 prog 1-3 st 1:00 (minst en series ej fri)
16x25 various sprints st:35-:40
8x75 acc a2 till 90% st 1:10, 1:20, 1:30
100 lös
15x100 a3 1:25 , 1:35, 1:45
200 bad