Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,91 km	19:42	5:03	00:19:42	3,91 km
2	1,30 km	5:00	3:51	00:24:42	5,21 km
3	0,03 km	2:00	62:24	00:26:42	5,24 km
4	0,77 km	3:00	3:54	00:29:42	6,01 km
5	0,03 km	1:30	45:13	00:31:12	6,04 km
6	0,28 km	1:00	3:36	00:32:12	6,32 km
7	0,04 km	1:00	24:09	00:33:12	6,36 km
8	1,28 km	5:00	3:54	00:38:12	7,64 km
9	0,03 km	2:00	75:47	00:40:12	7,67 km
10	0,76 km	3:00	3:56	00:43:12	8,43 km
11	0,05 km	1:30	32:27	00:44:42	8,48 km
12	0,26 km	1:00	3:47	00:45:42	8,74 km
13	0,04 km	1:00	27:05	00:46:42	8,78 km
14	1,27 km	5:00	3:56	00:51:42	10,05 km
15	0,02 km	2:00	85:37	00:53:42	10,08 km
16	0,76 km	3:00	3:56	00:56:42	10,84 km
17	0,05 km	1:30	30:04	00:58:12	10,89 km
18	0,26 km	1:00	3:47	00:59:12	11,15 km
19	0,02 km	0:08	6:48	00:59:21	11,17 km
20	3,30 km	18:34	5:37	01:17:55	14,48 km

8 april 2014 - 17:54

Löpning - Lång intervall

3 km uppjogg
6 x 80 m koord-lopp
3 x 5-3-1 min (2-1,5-1 min vila) riktfart runt 4:00
3 km nedjogg

14,164 km
Distans

1:05:15
Tid

4:36 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	3,91 km	19:42	5:02 min/km
Repetition 1	1300 m	05:00	3:51 min/km
Vila 2 min
Repetition 2	770 m	03:00	3:54 min/km
Vila 1,5 min
Repetition 3	277 m	01:00	3:37 min/km
Vila 1 min
Repetition 4	1280 m	05:00	3:54 min/km
Vila 2 min
Repetition 5	764 m	03:00	3:56 min/km
Vila 1,5 min
Repetition 6	264 m	01:00	3:47 min/km
Vila 1 min
Repetition 7	1270 m	05:00	3:56 min/km
Vila 2 min
Repetition 8	764 m	03:00	3:56 min/km
Vila 1,5 min
Repetition 9	265 m	01:00	3:46 min/km
Nerjogg	3,30 km	18:33	5:37 min/km

Asics Gel-Lyte33 2
Total distans: 364 km