Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,80 km	15:34	5:34	00:15:34	2,80 km
2	1,26 km	5:00	3:59	00:20:34	4,05 km
3	0,05 km	1:00	18:32	00:21:34	4,11 km
4	0,25 km	1:00	4:00	00:22:34	4,36 km
5	0,04 km	0:45	18:47	00:23:19	4,40 km
6	0,27 km	1:00	3:41	00:24:19	4,67 km
7	0,06 km	0:45	13:27	00:25:04	4,73 km
8	0,27 km	1:00	3:42	00:26:04	5,00 km
9	0,07 km	0:45	11:00	00:26:49	5,06 km
10	0,26 km	1:00	3:48	00:27:49	5,33 km
11	0,05 km	0:45	16:15	00:28:34	5,37 km
12	0,28 km	1:00	3:37	00:29:34	5,65 km
13	0,04 km	0:45	18:33	00:30:19	5,69 km
14	0,28 km	1:00	3:35	00:31:19	5,97 km
15	0,05 km	0:45	15:35	00:32:04	6,02 km
16	0,25 km	1:00	3:59	00:33:04	6,27 km
17	0,03 km	0:45	25:47	00:33:49	6,30 km
18	0,24 km	1:00	4:08	00:34:49	6,54 km
19	0,05 km	0:45	14:34	00:35:34	6,59 km
20	0,27 km	1:00	3:45	00:36:34	6,86 km
21	0,05 km	0:45	14:37	00:37:19	6,91 km
22	0,28 km	1:00	3:32	00:38:19	7,19 km
23	0,06 km	0:45	12:30	00:39:04	7,25 km
24	0,26 km	1:00	3:54	00:40:04	7,51 km
25	0,03 km	0:45	22:07	00:40:49	7,54 km
26	0,23 km	1:00	4:17	00:41:49	7,78 km
27	0,06 km	0:45	12:30	00:42:34	7,84 km
28	0,27 km	1:00	3:41	00:43:34	8,11 km
29	0,05 km	0:45	14:00	00:44:19	8,16 km
30	0,27 km	1:00	3:46	00:45:19	8,43 km
31	0,05 km	0:45	14:27	00:46:04	8,48 km
32	0,24 km	1:00	4:06	00:47:04	8,72 km
33	0,02 km	0:45	31:29	00:47:49	8,74 km
34	0,25 km	1:00	3:56	00:48:49	9,00 km
35	0,04 km	0:45	17:00	00:49:34	9,04 km
36	0,27 km	1:00	3:39	00:50:34	9,32 km
37	0,06 km	0:45	11:59	00:51:19	9,38 km
38	0,27 km	1:00	3:41	00:52:19	9,65 km
39	0,04 km	0:45	17:10	00:53:04	9,69 km
40	0,24 km	1:00	4:10	00:54:04	9,93 km
41	0,04 km	0:45	18:06	00:54:49	9,98 km
42	0,24 km	1:00	4:06	00:55:49	10,22 km
43	0,06 km	0:45	13:37	00:56:34	10,27 km
44	1,25 km	5:00	4:00	01:01:34	11,53 km
45	3,87 km	21:47	5:38	01:23:22	15,39 km

10 mars 2015 - 11:06

Löpning - Kort intervall

Uppjogg 2 km
Tröskel 5 min
20 x 1 min (45 s vila)
Tröskel 5 min
Nedjogg 4 km

14,374 km
Distans

1:07:21
Tid

4:41 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,80 km	15:34	5:34 min/km
Repetition 1	1260 m	05:00	3:58 min/km
Vila 1 min
Repetition 2	250 m	01:00	4:00 min/km
45 sek vila
Repetition 3	271 m	01:00	3:41 min/km
45 sek vila
Repetition 4	269 m	01:00	3:43 min/km
45 sek vila
Repetition 5	262 m	01:00	3:49 min/km
45 sek vila
Repetition 6	275 m	01:00	3:38 min/km
45 sek vila
Repetition 7	278 m	01:00	3:36 min/km
45 sek vila
Repetition 8	250 m	01:00	4:00 min/km
45 sek vila
Repetition 9	242 m	01:00	4:08 min/km
45 sek vila
Repetition 10	267 m	01:00	3:45 min/km
45 sek vila
Repetition 11	283 m	01:00	3:32 min/km
45 sek vila
Repetition 12	256 m	01:00	3:54 min/km
45 sek vila
Repetition 13	233 m	01:00	4:18 min/km
45 sek vila
Repetition 14	271 m	01:00	3:41 min/km
45 sek vila
Repetition 15	265 m	01:00	3:46 min/km
45 sek vila
Repetition 16	243 m	01:00	4:07 min/km
45 sek vila
Repetition 17	253 m	01:00	3:57 min/km
45 sek vila
Repetition 18	273 m	01:00	3:40 min/km
45 sek vila
Repetition 19	271 m	01:00	3:41 min/km
45 sek vila
Repetition 20	239 m	01:00	4:11 min/km
45 sek vila
Repetition 21	243 m	01:00	4:07 min/km
45 sek vila
Repetition 22	1250 m	05:00	4:00 min/km
Nerjogg	3,87 km	21:47	5:38 min/km

Adidas Adios Boost
Total distans: 671 km