Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,00 km	9:28	4:44	00:09:28	2,00 km
2	0,10 km	0:21	3:33	00:09:49	2,10 km
3	0,10 km	1:02	10:24	00:10:52	2,20 km
4	0,10 km	0:20	3:22	00:11:12	2,30 km
5	0,10 km	0:51	8:33	00:12:03	2,40 km
6	0,10 km	0:23	3:52	00:12:26	2,50 km
7	0,10 km	0:55	9:09	00:13:21	2,60 km
8	0,10 km	0:22	3:45	00:13:44	2,70 km
9	0,10 km	0:59	9:50	00:14:43	2,80 km
10	1,20 km	5:00	4:10	00:19:43	4,00 km
11	0,04 km	1:00	25:57	00:20:43	4,04 km
12	0,27 km	1:00	3:43	00:21:43	4,31 km
13	0,03 km	0:45	24:11	00:22:28	4,34 km
14	0,27 km	1:00	3:42	00:23:28	4,61 km
15	0,04 km	0:45	18:13	00:24:13	4,65 km
16	0,26 km	1:00	3:53	00:25:13	4,91 km
17	0,04 km	0:45	17:31	00:25:58	4,95 km
18	0,25 km	1:00	3:56	00:26:58	5,21 km
19	0,04 km	0:45	18:48	00:27:43	5,25 km
20	0,27 km	1:00	3:45	00:28:43	5,51 km
21	0,04 km	0:45	17:44	00:29:28	5,56 km
22	0,26 km	1:00	3:50	00:30:28	5,82 km
23	0,03 km	0:45	22:37	00:31:13	5,85 km
24	0,27 km	1:00	3:38	00:32:13	6,12 km
25	0,04 km	0:45	16:59	00:32:58	6,17 km
26	0,26 km	1:00	3:52	00:33:58	6,43 km
27	0,03 km	0:45	24:52	00:34:43	6,46 km
28	0,26 km	1:00	3:47	00:35:43	6,72 km
29	0,03 km	0:45	21:31	00:36:28	6,76 km
30	0,26 km	1:00	3:51	00:37:28	7,02 km
31	0,04 km	0:45	20:24	00:38:13	7,05 km
32	0,25 km	1:00	4:01	00:39:13	7,30 km
33	0,04 km	0:45	19:50	00:39:58	7,34 km
34	0,27 km	1:00	3:45	00:40:58	7,61 km
35	0,03 km	0:45	28:33	00:41:43	7,63 km
36	0,26 km	1:00	3:52	00:42:43	7,89 km
37	0,04 km	0:45	19:17	00:43:28	7,93 km
38	0,27 km	1:00	3:43	00:44:28	8,20 km
39	0,04 km	0:45	17:12	00:45:13	8,24 km
40	0,27 km	1:00	3:40	00:46:13	8,52 km
41	0,04 km	0:45	16:49	00:46:58	8,56 km
42	1,22 km	5:00	4:05	00:51:58	9,78 km
43	2,00 km	10:15	5:07	01:02:13	11,78 km

24 september 2014 - 12:20

Löpning - Kort intervall

2 km uppjogg
4 x 100 m koord
5 min tröskel
15 x 1 min
5 min tröskel
2 km nedjogg

Bra känsla

11,545 km
Distans

51:47
Tid

4:29 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,80 km	14:39	5:14 min/km
Repetition 1	1200 m	05:00	4:10 min/km
Vila 1 min
Repetition 2	269 m	01:00	3:43 min/km
Vila 45 sek
Repetition 3	270 m	01:00	3:42 min/km
Vila 45 sek
Repetition 4	257 m	01:00	3:53 min/km
Vila 45 sek
Repetition 5	254 m	01:00	3:56 min/km
Vila 45 sek
Repetition 6	267 m	01:00	3:45 min/km
Vila 45 sek
Repetition 7	261 m	01:00	3:50 min/km
Vila 45 sek
Repetition 8	274 m	01:00	3:39 min/km
Vila 45 sek
Repetition 9	258 m	01:00	3:53 min/km
Vila 45 sek
Repetition 10	264 m	01:00	3:47 min/km
Vila 45 sek
Repetition 11	259 m	01:00	3:52 min/km
Vila 45 sek
Repetition 12	249 m	01:00	4:01 min/km
Vila 45 sek
Repetition 13	266 m	01:00	3:46 min/km
Vila 45 sek
Repetition 14	258 m	01:00	3:53 min/km
Vila 45 sek
Repetition 15	269 m	01:00	3:43 min/km
Vila 45 sek
Repetition 16	272 m	01:00	3:41 min/km
Vila 45 sek
Repetition 17	1220 m	05:00	4:06 min/km
Nerjogg	2,38 km	12:08	5:06 min/km

Adidas Energy Boost
Total distans: 849 km