Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,41 km	18:01	5:17	00:18:01	3,41 km
2	1,50 km	6:00	4:00	00:24:01	4,91 km
3	0,27 km	1:30	5:31	00:25:31	5,18 km
4	0,99 km	4:00	4:01	00:29:31	6,18 km
5	0,17 km	1:00	6:02	00:30:31	6,34 km
6	0,52 km	2:00	3:49	00:32:31	6,87 km
7	0,14 km	0:45	5:32	00:33:16	7,01 km
8	1,47 km	6:00	4:05	00:39:16	8,48 km
9	0,20 km	1:30	7:32	00:40:46	8,68 km
10	1,00 km	4:00	4:00	00:44:46	9,68 km
11	0,14 km	1:00	7:18	00:45:46	9,81 km
12	0,50 km	2:00	4:01	00:47:46	10,31 km
13	0,11 km	0:45	6:33	00:48:31	10,43 km
14	1,45 km	6:00	4:08	00:54:31	11,88 km
15	0,22 km	1:30	6:54	00:56:01	12,10 km
16	0,96 km	4:00	4:09	01:00:01	13,06 km
17	0,14 km	1:00	7:16	01:01:01	13,20 km
18	0,45 km	2:00	4:29	01:03:01	13,65 km
19	0,03 km	0:11	6:36	01:03:12	13,67 km
20	3,57 km	22:15	6:14	01:25:27	17,24 km

25 februari 2015 - 16:48

Intervall - stege 3x6-4-2

Löpning - Lång intervall

Samma pass som förra veckan
2 km uppjogg
5x60m koord
3 x 6 min-90 s joggvila-4 min-60 s joggvila-2 min-45 s joggvila (riktfart sub 4:00)
Nedjogg 2-4 km
Jämnare fart denna veckan:
4:00 (3:52)
4:01 (3:55)
3:49 (3:47)
4:05 (4:17)!
4:00 (4:10)
4:01 (4:04)
4:08 (4:10)
4:09 (4:15)
4:29 (4:19)!

17,201 km
Distans

1:25:15
Tid

4:57 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	3,41 km	18:01	5:17 min/km
Repetition 1	1500 m	06:00	4:00 min/km
Repetition 2	272 m	01:30	5:31 min/km
Joggvila
Repetition 3	994 m	04:00	4:01 min/km
Repetition 4	165 m	01:00	6:04 min/km
Joggvila
Repetition 5	524 m	02:00	3:49 min/km
Repetition 6	135 m	00:45	5:33 min/km
Joggvila
Repetition 7	1470 m	06:00	4:05 min/km
Repetition 8	199 m	01:30	7:32 min/km
Joggvila
Repetition 9	1000 m	04:00	4:00 min/km
Repetition 10	137 m	01:00	7:18 min/km
Joggvila
Repetition 11	498 m	02:00	4:01 min/km
Repetition 12	114 m	00:45	6:35 min/km
Joggvila
Repetition 13	1450 m	06:00	4:08 min/km
Repetition 14	217 m	01:30	6:55 min/km
Joggvila
Repetition 15	964 m	04:00	4:09 min/km
Repetition 16	137 m	01:00	7:18 min/km
Joggvila
Repetition 17	445 m	02:00	4:30 min/km
Nerjogg	3,57 km	22:14	6:14 min/km

Adidas Boston Boost
Total distans: 498 km