Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	4,00 km	19:01	4:45	00:19:01	4,00 km
2	0,50 km	1:47	3:34	00:20:48	4,50 km
3	0,05 km	1:00	18:40	00:21:48	4,56 km
4	0,50 km	1:56	3:51	00:23:44	5,06 km
5	0,05 km	1:00	19:55	00:24:44	5,11 km
6	0,50 km	1:50	3:39	00:26:33	5,61 km
7	0,08 km	1:00	12:04	00:27:33	5,69 km
8	0,50 km	1:59	3:57	00:29:32	6,19 km
9	0,03 km	1:00	35:46	00:30:32	6,22 km
10	0,50 km	1:49	3:38	00:32:21	6,72 km
11	0,04 km	1:00	27:23	00:33:21	6,75 km
12	0,50 km	2:02	4:04	00:35:23	7,25 km
13	0,04 km	1:00	26:35	00:36:23	7,29 km
14	0,20 km	0:43	3:37	00:37:07	7,49 km
15	0,03 km	0:30	15:41	00:37:37	7,52 km
16	0,20 km	0:42	3:28	00:38:18	7,72 km
17	0,03 km	0:30	16:06	00:38:48	7,75 km
18	0,20 km	0:43	3:35	00:39:31	7,95 km
19	0,04 km	0:30	12:32	00:40:01	7,99 km
20	0,20 km	0:41	3:26	00:40:42	8,19 km
21	0,03 km	0:30	16:11	00:41:12	8,22 km
22	0,20 km	0:43	3:35	00:41:55	8,42 km
23	0,02 km	0:06	5:39	00:42:02	8,44 km
24	3,04 km	15:30	5:06	00:57:32	11,48 km

2 maj 2012 - 16:39

Löpning - Lång intervall

6x500m + 5x200m upp/nedjogg

11,04 km
Distans

49:20
Tid

4:28 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	4,00 km	19:01	4:45 min/km
Repetition 1	500 m	01:47	3:34 min/km
Vila 1 min
Repetition 2	500 m	01:55	3:50 min/km
Vila 1 min
Repetition 3	500 m	01:49	3:38 min/km
Vila 1 min
Repetition 4	500 m	01:58	3:56 min/km
Vila 1 min
Repetition 5	500 m	01:49	3:38 min/km
Vila 1 min
Repetition 6	500 m	02:01	4:02 min/km
Vila 1 min
Repetition 7	200 m	00:43	3:35 min/km
Vila 30 s
Repetition 8	200 m	00:41	3:25 min/km
Vila 30 s
Repetition 9	200 m	00:42	3:30 min/km
Vila 30 s
Repetition 10	200 m	00:41	3:25 min/km
Vila 30 s
Repetition 11	200 m	00:43	3:35 min/km
Nerjogg	3,04 km	15:30	5:06 min/km

Asics GT-2170
Total distans: 1201 km