Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,06 km	13:44	4:30	00:13:44	3,06 km
2	1,00 km	4:14	4:14	00:17:58	4,06 km
3	0,08 km	2:00	23:34	00:19:58	4,14 km
4	1,00 km	4:01	4:01	00:23:59	5,14 km
5	0,10 km	2:00	20:25	00:25:59	5,24 km
6	1,00 km	4:03	4:03	00:30:03	6,24 km
7	0,08 km	2:00	25:35	00:32:03	6,32 km
8	1,00 km	3:59	3:59	00:36:02	7,32 km
9	0,09 km	2:00	21:44	00:38:02	7,41 km
10	1,00 km	4:06	4:06	00:42:08	8,41 km
11	0,07 km	0:35	7:53	00:42:43	8,48 km
12	2,90 km	14:16	4:55	00:56:59	11,38 km

13 mars 2012 - 16:21

Lång intervall - 5 x 1000 m

Löpning - Lång intervall

11,22 km
Distans

48:22
Tid

4:19 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	3,06 km	13:44	4:29 min/km
Repetition 1	1000 m	04:14	4:14 min/km
2 min vila
Repetition 2	1000 m	04:00	4:00 min/km
2 min vila
Repetition 3	1000 m	04:03	4:03 min/km
2 min vila
Repetition 4	1000 m	03:59	3:59 min/km
2 min vila
Repetition 5	1000 m	04:06	4:06 min/km
34 sek vila
Nerjogg	3,16 km	14:16	4:31 min/km

Asics GT-2160
Total distans: 2052 km