Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,00 km	9:58	4:59	00:09:58	2,00 km
2	0,41 km	1:30	3:39	00:11:28	2,41 km
3	0,05 km	1:00	19:58	00:12:28	2,46 km
4	0,28 km	1:00	3:37	00:13:28	2,74 km
5	0,05 km	0:45	15:28	00:14:13	2,79 km
6	0,14 km	0:30	3:34	00:14:43	2,93 km
7	0,04 km	0:30	11:44	00:15:13	2,97 km
8	0,42 km	1:30	3:34	00:16:43	3,39 km
9	0,09 km	1:00	10:55	00:17:43	3,48 km
10	0,28 km	1:00	3:38	00:18:43	3,75 km
11	0,03 km	0:45	25:50	00:19:28	3,78 km
12	0,13 km	0:30	3:57	00:19:58	3,91 km
13	0,12 km	0:30	4:14	00:20:28	4,03 km
14	0,32 km	1:30	4:45	00:21:58	4,34 km
15	0,04 km	1:00	26:11	00:22:58	4,38 km
16	0,29 km	1:00	3:26	00:23:58	4,67 km
17	0,03 km	0:45	24:29	00:24:43	4,71 km
18	0,14 km	0:30	3:42	00:25:13	4,84 km
19	0,05 km	0:30	10:15	00:25:43	4,89 km
20	0,42 km	1:30	3:36	00:27:13	5,30 km
21	0,03 km	1:00	32:37	00:28:13	5,34 km
22	0,27 km	1:00	3:45	00:29:13	5,60 km
23	0,02 km	0:45	30:44	00:29:58	5,63 km
24	0,12 km	0:30	4:11	00:30:28	5,75 km
25	0,03 km	0:30	16:46	00:30:58	5,78 km
26	0,40 km	1:30	3:45	00:32:28	6,18 km
27	0,03 km	1:00	36:14	00:33:28	6,20 km
28	0,25 km	1:00	3:56	00:34:28	6,46 km
29	0,07 km	0:45	10:18	00:35:13	6,53 km
30	0,15 km	0:30	3:22	00:35:43	6,68 km
31	0,01 km	0:04	4:06	00:35:47	6,69 km
32	3,80 km	20:25	5:23	00:56:12	10,49 km

6 mars 2015 - 16:17

Löpning - Kort intervall

Kort intervall
2 km uppjogg
Kort stege
3 x 90-60-30 (60-45-30 vila)
4 km nedjogg

9,791 km
Distans

45:23
Tid

4:38 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,00 km	09:58	4:59 min/km
Repetition 1	410 m	01:30	3:40 min/km
Vila 1 min
Repetition 2	276 m	01:00	3:37 min/km
45 sek vila
Repetition 3	140 m	00:30	3:34 min/km
Vila 30 sek
Repetition 4	420 m	01:30	3:34 min/km
Vila 1 min
Repetition 5	275 m	01:00	3:38 min/km
45 sek vila
Repetition 6	126 m	00:30	3:58 min/km
Vila 30 sek
Repetition 7	315 m	01:30	4:46 min/km
Vila 1 min
Repetition 8	291 m	01:00	3:26 min/km
Vila 45 sek
Repetition 9	135 m	00:30	3:42 min/km
Vila 30 sek
Repetition 10	416 m	01:30	3:36 min/km
Vila 1 min
Repetition 11	266 m	01:00	3:46 min/km
45 sek vila
Repetition 12	119 m	00:30	4:12 min/km
Vila 30 sek
Repetition 13	400 m	01:30	3:45 min/km
Vila 1 min
Repetition 14	254 m	01:00	3:56 min/km
45 sek vila
Repetition 15	148 m	00:30	3:23 min/km
Nerjogg	3,80 km	20:25	5:22 min/km

Adidas Adios Boost
Total distans: 671 km