Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,00 km	13:25	4:28	00:13:25	3,00 km
2	0,08 km	0:17	3:30	00:13:42	3,08 km
3	0,08 km	0:50	10:22	00:14:32	3,16 km
4	0,08 km	0:18	3:46	00:14:50	3,24 km
5	0,08 km	0:42	8:46	00:15:32	3,32 km
6	0,08 km	0:18	3:40	00:15:50	3,40 km
7	0,08 km	0:36	7:35	00:16:26	3,48 km
8	0,08 km	0:19	3:52	00:16:45	3,56 km
9	0,08 km	0:45	9:25	00:17:30	3,64 km
10	0,08 km	0:17	3:29	00:17:47	3,72 km
11	0,08 km	0:50	10:31	00:18:37	3,80 km
12	0,08 km	0:17	3:39	00:18:55	3,88 km
13	0,08 km	0:44	9:10	00:19:39	3,96 km
14	1,29 km	5:00	3:53	00:24:39	5,25 km
15	0,06 km	2:00	32:13	00:26:39	5,31 km
16	0,75 km	3:00	4:00	00:29:39	6,06 km
17	0,04 km	1:30	33:22	00:31:09	6,10 km
18	0,29 km	1:00	3:26	00:32:09	6,39 km
19	0,04 km	1:00	26:41	00:33:09	6,43 km
20	1,22 km	5:00	4:06	00:38:09	7,65 km
21	0,03 km	2:00	62:21	00:40:09	7,68 km
22	0,77 km	3:00	3:54	00:43:09	8,45 km
23	0,03 km	1:30	54:58	00:44:39	8,48 km
24	0,28 km	1:00	3:36	00:45:39	8,76 km
25	0,03 km	1:00	32:32	00:46:39	8,79 km
26	1,22 km	5:00	4:07	00:51:39	10,01 km
27	0,05 km	2:00	41:20	00:53:39	10,05 km
28	0,76 km	3:00	3:58	00:56:39	10,81 km
29	0,04 km	1:30	42:27	00:58:09	10,85 km
30	0,27 km	1:00	3:42	00:59:09	11,12 km
31	0,03 km	0:14	7:45	00:59:22	11,15 km
32	3,00 km	14:46	4:55	01:14:08	14,15 km

12 april 2013 - 14:38

Löpning - Lång intervall

13,804 km
Distans

1:01:17
Tid

4:26 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	3,00 km	13:25	4:28 min/km
Repetition 1	80 m	00:16	3:20 min/km
Koordinationslopp
Repetition 2	80 m	00:49	10:12 min/km
Gåvila
Repetition 3	80 m	00:18	3:45 min/km
Koordinationslopp
Repetition 4	80 m	00:42	8:45 min/km
Gåvila
Repetition 5	80 m	00:17	3:32 min/km
Koordinationslopp
Repetition 6	80 m	00:36	7:30 min/km
Gåvila
Repetition 7	80 m	00:18	3:45 min/km
Koordinationslopp
Repetition 8	80 m	00:45	9:22 min/km
Gåvila
Repetition 9	80 m	00:16	3:20 min/km
Koordinationslopp
Repetition 10	80 m	00:50	10:25 min/km
Gåvila
Repetition 11	80 m	00:17	3:32 min/km
Koordinationslopp
Repetition 12	80 m	00:43	8:58 min/km
Gåvila
Repetition 13	1290 m	05:00	3:53 min/km
2 min vila
Repetition 14	750 m	03:00	4:00 min/km
1:30 min vila
Repetition 15	291 m	01:00	3:26 min/km
1 min vila
Repetition 16	1220 m	05:00	4:06 min/km
2 min vila
Repetition 17	770 m	03:00	3:54 min/km
1:30 min vila
Repetition 18	277 m	01:00	3:37 min/km
1 min vila
Repetition 19	1220 m	05:00	4:06 min/km
2 min vila
Repetition 20	756 m	03:00	3:58 min/km
1:30 min vila
Repetition 21	270 m	01:00	3:42 min/km
1 min vila
Nerjogg	3,00 km	14:45	4:55 min/km

Asics Gel-Kayano 18
Total distans: 338 km