Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,01 km	9:20	4:38	00:09:20	2,01 km
2	0,31 km	1:00	3:14	00:10:20	2,32 km
3	0,05 km	1:30	29:14	00:11:50	2,37 km
4	0,29 km	1:00	3:27	00:12:50	2,66 km
5	0,05 km	1:30	32:59	00:14:20	2,71 km
6	0,32 km	1:00	3:09	00:15:20	3,03 km
7	0,05 km	1:30	31:04	00:16:50	3,07 km
8	0,29 km	1:00	3:25	00:17:50	3,37 km
9	0,08 km	1:30	18:48	00:19:20	3,45 km
10	0,31 km	1:00	3:13	00:20:20	3,76 km
11	0,04 km	1:30	36:34	00:21:50	3,80 km
12	0,29 km	1:00	3:25	00:22:50	4,09 km
13	0,05 km	1:30	28:06	00:24:20	4,14 km
14	0,32 km	1:00	3:07	00:25:20	4,46 km
15	0,05 km	1:30	31:03	00:26:50	4,51 km
16	0,28 km	1:00	3:33	00:27:50	4,79 km
17	0,06 km	1:30	25:05	00:29:20	4,85 km
18	0,33 km	1:00	3:02	00:30:20	5,18 km
19	0,04 km	1:30	35:25	00:31:50	5,23 km
20	0,28 km	1:00	3:33	00:32:50	5,51 km
21	0,03 km	0:11	5:28	00:33:01	5,54 km
22	2,04 km	10:27	5:07	00:43:28	7,58 km

9 maj 2013 - 13:22

Löpning - Kort intervall

90 s vila. 2+2 km upp-/nedjogg

7,072 km
Distans

29:46
Tid

4:13 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,01 km	09:19	4:38 min/km
Repetition 1	309 m	01:00	3:14 min/km
Vila 90 sek
Repetition 2	290 m	01:00	3:27 min/km
Vila 90 sek
Repetition 3	317 m	01:00	3:09 min/km
Vila 90 sek
Repetition 4	291 m	01:00	3:26 min/km
Vila 90 sek
Repetition 5	310 m	01:00	3:14 min/km
Vila 90 sek
Repetition 6	293 m	01:00	3:25 min/km
Vila 90 sek
Repetition 7	321 m	01:00	3:07 min/km
Vila 90 sek
Repetition 8	281 m	01:00	3:34 min/km
Vila 90 sek
Repetition 9	329 m	01:00	3:02 min/km
Vila 90 sek
Repetition 10	281 m	01:00	3:34 min/km
Nerjogg	2,04 km	10:27	5:07 min/km

Asics Gel-Lyte33 2
Total distans: 364 km