Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,03 km	14:45	4:52	00:14:45	3,03 km
2	1,00 km	4:24	4:24	00:19:09	4,03 km
3	0,05 km	1:00	19:45	00:20:09	4,08 km
4	1,00 km	4:04	4:04	00:24:13	5,08 km
5	0,02 km	1:00	42:57	00:25:13	5,10 km
6	1,00 km	4:07	4:07	00:29:20	6,10 km
7	0,03 km	1:00	39:35	00:30:20	6,13 km
8	1,00 km	4:15	4:15	00:34:35	7,13 km
9	0,03 km	1:00	35:50	00:35:35	7,15 km
10	1,00 km	3:52	3:52	00:39:27	8,15 km
11	0,05 km	1:00	22:08	00:40:27	8,20 km
12	1,00 km	4:03	4:03	00:44:30	9,20 km
13	0,04 km	1:00	25:14	00:45:30	9,24 km
14	1,00 km	4:10	4:10	00:49:40	10,24 km
15	0,02 km	0:06	5:21	00:49:46	10,26 km
16	3,07 km	15:48	5:08	01:05:34	13,33 km

19 september 2012 - 17:11

Lida - Nårunga

Löpning - Lång intervall

7x1 km lång intervall.
3+3 km upp/nedjogg

13,1 km
Distans

58:44
Tid

4:29 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	3,03 km	14:04	4:39 min/km
Repetition 1	1000 m	04:24	4:24 min/km
Vila 1 min
Repetition 2	1000 m	04:03	4:03 min/km
Vila 1 min
Repetition 3	1000 m	04:07	4:07 min/km
Vila 1 min
Repetition 4	1000 m	04:15	4:15 min/km
Vila 1 min
Repetition 5	1000 m	03:51	3:51 min/km
Vila 1 min
Repetition 6	1000 m	04:03	4:03 min/km
Vila 1 min
Repetition 7	1000 m	04:09	4:09 min/km
Vila 1 min
Nerjogg	3,07 km	15:48	5:09 min/km

Asics GT-2170
Total distans: 1201 km