Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,60 km	16:51	4:41	00:16:51	3,60 km
2	3,00 km	12:17	4:06	00:29:08	6,60 km
3	0,05 km	3:00	59:58	00:32:08	6,65 km
4	2,00 km	7:57	3:59	00:40:05	8,65 km
5	0,04 km	2:00	53:18	00:42:05	8,69 km
6	2,00 km	7:56	3:58	00:50:01	10,69 km
7	0,02 km	2:00	86:54	00:52:01	10,71 km
8	1,00 km	3:51	3:51	00:55:51	11,71 km
9	0,03 km	1:00	34:44	00:56:51	11,74 km
10	1,00 km	4:09	4:09	01:01:00	12,74 km
11	0,04 km	0:11	4:38	01:01:11	12,78 km
12	3,80 km	18:31	4:53	01:19:42	16,58 km

14 juni 2013 - 16:14

Trappa 3-2-2-1-1

Löpning - Lång intervall

16,4 km
Distans

1:11:29
Tid

4:22 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	3,60 km	16:51	4:41 min/km
Repetition 1	3000 m	12:16	4:05 min/km
Vila 3 min
Repetition 2	2000 m	07:57	3:58 min/km
Vila 2 min
Repetition 3	2000 m	07:55	3:58 min/km
Vila 2 min
Repetition 4	1000 m	03:50	3:50 min/km
Vila 1 min
Repetition 5	1000 m	04:09	4:09 min/km
Vila 1 min
Nerjogg	3,80 km	18:31	4:52 min/km

Asics Gel-DS Trai...
Total distans: 535 km