Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,16 km	17:13	5:27	00:17:13	3,16 km
2	1,55 km	6:00	3:53	00:23:13	4,71 km
3	0,23 km	1:30	6:27	00:24:43	4,94 km
4	1,02 km	4:00	3:55	00:28:43	5,96 km
5	0,12 km	1:00	8:12	00:29:43	6,08 km
6	0,53 km	2:00	3:48	00:31:43	6,61 km
7	0,11 km	0:45	6:48	00:32:28	6,72 km
8	1,40 km	6:00	4:17	00:38:28	8,12 km
9	0,20 km	1:30	7:25	00:39:58	8,32 km
10	0,96 km	4:00	4:10	00:43:58	9,28 km
11	0,15 km	1:00	6:35	00:44:58	9,44 km
12	0,49 km	2:00	4:04	00:46:58	9,93 km
13	0,10 km	0:45	7:31	00:47:43	10,03 km
14	1,44 km	6:00	4:10	00:53:43	11,47 km
15	0,21 km	1:30	7:03	00:55:13	11,68 km
16	0,94 km	4:00	4:15	00:59:13	12,62 km
17	0,18 km	1:00	5:29	01:00:13	12,80 km
18	0,46 km	2:00	4:18	01:02:13	13,27 km
19	0,02 km	0:05	5:00	01:02:18	13,28 km
20	3,55 km	19:57	5:38	01:22:15	16,83 km

17 februari 2015 - 11:17

Löpning - Lång intervall

3km uppjogg
3 x 6 min - 4 min - 2 min (90-60-45 sek joggvila)
3 km nedjogg
Riktfart sub 4-tempo
Höll första stegen

16,812 km
Distans

1:22:09
Tid

4:53 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	3,16 km	17:13	5:27 min/km
Repetition 1	1550 m	06:00	3:52 min/km
Repetition 2	232 m	01:30	6:28 min/km
Joggvila
Repetition 3	1020 m	04:00	3:55 min/km
Repetition 4	121 m	01:00	8:16 min/km
Joggvila
Repetition 5	528 m	02:00	3:47 min/km
Repetition 6	110 m	00:45	6:49 min/km
Joggvila
Repetition 7	1400 m	06:00	4:17 min/km
Repetition 8	202 m	01:30	7:26 min/km
Repetition 9	960 m	04:00	4:10 min/km
Repetition 10	151 m	01:00	6:37 min/km
Joggvila
Repetition 11	491 m	02:00	4:04 min/km
Repetition 12	99 m	00:45	7:35 min/km
Joggvila
Repetition 13	1440 m	06:00	4:10 min/km
Repetition 14	212 m	01:30	7:05 min/km
Joggvila
Repetition 15	940 m	04:00	4:15 min/km
Repetition 16	182 m	01:00	5:30 min/km
Repetition 17	464 m	02:00	4:19 min/km
Nerjogg	3,55 km	19:56	5:37 min/km

Adidas Adios Boos...
Total distans: 447 km