Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,27 km	16:09	4:56	00:16:09	3,27 km
2	0,37 km	1:30	4:04	00:17:39	3,64 km
3	0,02 km	1:00	47:16	00:18:39	3,66 km
4	0,39 km	1:30	3:49	00:20:09	4,05 km
5	0,04 km	1:00	24:34	00:21:09	4,09 km
6	0,41 km	1:30	3:41	00:22:39	4,50 km
7	0,03 km	1:00	34:08	00:23:39	4,53 km
8	0,43 km	1:30	3:28	00:25:09	4,96 km
9	0,02 km	1:00	41:58	00:26:09	4,98 km
10	0,40 km	1:30	3:43	00:27:39	5,39 km
11	0,00 km	1:00	0:00	00:28:39	5,39 km
12	0,42 km	1:30	3:36	00:30:09	5,81 km
13	0,03 km	1:00	31:56	00:31:09	5,84 km
14	0,38 km	1:30	3:58	00:32:39	6,21 km
15	0,01 km	1:00	67:09	00:33:39	6,23 km
16	0,38 km	1:30	3:56	00:35:09	6,61 km
17	0,02 km	1:00	54:28	00:36:09	6,63 km
18	0,41 km	1:30	3:42	00:37:39	7,03 km
19	0,03 km	1:00	28:47	00:38:39	7,07 km
20	0,41 km	1:30	3:38	00:40:09	7,48 km
21	0,04 km	1:00	28:23	00:41:09	7,52 km
22	0,40 km	1:30	3:43	00:42:39	7,92 km
23	0,03 km	1:00	30:18	00:43:39	7,95 km
24	0,39 km	1:30	3:52	00:45:09	8,34 km
25	0,02 km	1:00	45:45	00:46:09	8,36 km
26	0,40 km	1:30	3:44	00:47:39	8,76 km
27	0,04 km	1:00	23:49	00:48:39	8,81 km
28	0,41 km	1:30	3:41	00:50:09	9,21 km
29	0,02 km	1:00	43:37	00:51:09	9,24 km
30	0,41 km	1:30	3:41	00:52:39	9,64 km
31	0,01 km	0:03	3:30	00:52:42	9,66 km
32	3,44 km	18:09	5:16	01:10:50	13,10 km

17 augusti 2014 - 11:55

Löpning - Kort intervall

3 km uppjogg
15 x 90 sek (1 min vila)
2 km nedjogg

Bra känsla hela vägen igenom.

12,71 km
Distans

56:46
Tid

4:28 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	3,27 km	16:08	4:56 min/km
Repetition 1	368 m	01:30	4:05 min/km
Vila 1 min
Repetition 2	393 m	01:30	3:49 min/km
Vila 1 min
Repetition 3	406 m	01:30	3:42 min/km
Vila 1 min
Repetition 4	431 m	01:30	3:29 min/km
Vila 1 min
Repetition 5	403 m	01:30	3:43 min/km
Vila 1 min
Repetition 6	418 m	01:30	3:35 min/km
Vila 1 min
Repetition 7	377 m	01:30	3:59 min/km
Vila 1 min
Repetition 8	381 m	01:30	3:56 min/km
Vila 1 min
Repetition 9	405 m	01:30	3:42 min/km
Vila 1 min
Repetition 10	413 m	01:30	3:38 min/km
Vila 1 min
Repetition 11	402 m	01:30	3:44 min/km
Vila 1 min
Repetition 12	388 m	01:30	3:52 min/km
Vila 1 min
Repetition 13	401 m	01:30	3:44 min/km
Vila 1 min
Repetition 14	407 m	01:30	3:41 min/km
Vila 1 min
Repetition 15	407 m	01:30	3:41 min/km
Nerjogg	3,44 km	18:08	5:16 min/km

Asics Gel-Super J33
Total distans: 115 km