GPS-pass | 11 km med styrkeövningar efter 4 km

Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	1,00 km	5:05	5:05	00:05:05	1,00 km
2	1,00 km	5:10	5:10	00:10:15	2,00 km
3	1,00 km	4:40	4:40	00:14:55	3,00 km
4	1,00 km	4:53	4:53	00:19:48	4,00 km
5	1,00 km	5:52	5:52	00:25:40	5,00 km
6	1,00 km	4:59	4:59	00:30:38	6,00 km
7	1,00 km	4:40	4:40	00:35:18	7,00 km
8	1,00 km	4:45	4:45	00:40:03	8,00 km
9	1,00 km	4:32	4:32	00:44:35	9,00 km
10	1,00 km	4:42	4:42	00:49:17	10,00 km
11	0,89 km	3:52	4:20	00:53:09	10,89 km