Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,03 km	9:39	4:45	00:09:39	2,03 km
2	0,35 km	1:10	3:21	00:10:49	2,38 km
3	0,05 km	1:10	24:32	00:11:59	2,43 km
4	0,24 km	0:50	3:29	00:12:49	2,66 km
5	0,04 km	0:50	22:32	00:13:39	2,70 km
6	0,14 km	0:30	3:31	00:14:09	2,84 km
7	0,04 km	0:30	14:04	00:14:39	2,88 km
8	0,32 km	1:10	3:40	00:15:49	3,20 km
9	0,07 km	1:10	17:31	00:16:59	3,26 km
10	0,25 km	0:50	3:20	00:17:49	3,51 km
11	0,03 km	0:50	25:21	00:18:39	3,55 km
12	0,15 km	0:30	3:27	00:19:09	3,69 km
13	0,03 km	0:30	15:25	00:19:39	3,72 km
14	0,32 km	1:10	3:41	00:20:49	4,04 km
15	0,04 km	1:10	27:42	00:21:59	4,08 km
16	0,25 km	0:50	3:24	00:22:49	4,33 km
17	0,04 km	0:50	20:24	00:23:39	4,37 km
18	0,15 km	0:30	3:21	00:24:09	4,52 km
19	0,04 km	0:30	12:49	00:24:39	4,56 km
20	0,29 km	1:10	4:03	00:25:49	4,85 km
21	0,03 km	1:10	35:15	00:26:59	4,88 km
22	0,23 km	0:50	3:42	00:27:49	5,10 km
23	0,03 km	0:50	25:46	00:28:39	5,14 km
24	0,15 km	0:30	3:18	00:29:09	5,29 km
25	0,05 km	0:30	10:56	00:29:39	5,33 km
26	0,32 km	1:10	3:37	00:30:49	5,66 km
27	0,06 km	1:10	20:30	00:31:59	5,71 km
28	0,23 km	0:50	3:35	00:32:49	5,95 km
29	0,04 km	0:50	22:29	00:33:39	5,98 km
30	0,15 km	0:30	3:17	00:34:09	6,14 km
31	0,04 km	0:10	3:59	00:34:19	6,18 km
32	2,18 km	11:14	5:09	00:45:33	8,35 km

25 april 2014 - 17:40

Löpning - Kort intervall

2 km uppjogg
5 x 70-50-30 s lika lång vila som fart
2 km nedjogg
Första passet i Takumi Sen = snabba skor
Maxat med pollen

7,73 km
Distans

33:22
Tid

4:19 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,03 km	09:39	4:45 min/km
Repetition 1	347 m	01:10	3:22 min/km
Vila 70 sek
Repetition 2	239 m	00:50	3:29 min/km
Vila 50 sek
Repetition 3	142 m	00:30	3:31 min/km
Vila 30 sek
Repetition 4	318 m	01:10	3:40 min/km
Vila 70 sek
Repetition 5	249 m	00:50	3:21 min/km
Vila 50 sek
Repetition 6	145 m	00:30	3:27 min/km
Vila 30 sek
Repetition 7	316 m	01:10	3:42 min/km
Vila 70 sek
Repetition 8	245 m	00:50	3:24 min/km
Vila 50 sek
Repetition 9	149 m	00:30	3:21 min/km
Vila 30 sek
Repetition 10	288 m	01:10	4:03 min/km
Vila 70 sek
Repetition 11	225 m	00:50	3:42 min/km
Vila 50 sek
Repetition 12	151 m	00:30	3:19 min/km
Vila 30 sek
Repetition 13	322 m	01:10	3:37 min/km
Vila 70 sek
Repetition 14	232 m	00:50	3:36 min/km
Vila 50 sek
Repetition 15	152 m	00:30	3:17 min/km
Nerjogg	2,18 km	11:13	5:09 min/km

Adidas Takumi Sen
Total distans: 8 km