Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,01 km	10:00	4:59	00:10:00	2,01 km
2	0,28 km	1:00	3:32	00:11:00	2,29 km
3	0,04 km	0:45	18:01	00:11:45	2,33 km
4	0,27 km	1:00	3:43	00:12:45	2,60 km
5	0,03 km	0:45	22:02	00:13:30	2,63 km
6	0,28 km	1:00	3:34	00:14:30	2,91 km
7	0,04 km	0:45	19:28	00:15:15	2,95 km
8	0,28 km	1:00	3:35	00:16:15	3,23 km
9	0,06 km	0:45	13:28	00:17:00	3,29 km
10	0,27 km	1:00	3:46	00:18:00	3,55 km
11	0,03 km	0:45	21:41	00:18:45	3,59 km
12	0,26 km	1:00	3:47	00:19:45	3,85 km
13	0,04 km	0:45	19:27	00:20:30	3,89 km
14	0,27 km	1:00	3:42	00:21:30	4,16 km
15	0,04 km	0:45	19:28	00:22:15	4,20 km
16	0,27 km	1:00	3:44	00:23:15	4,47 km
17	0,04 km	0:45	18:42	00:24:00	4,51 km
18	0,29 km	1:00	3:26	00:25:00	4,80 km
19	0,04 km	0:45	20:23	00:25:45	4,84 km
20	0,27 km	1:00	3:38	00:26:45	5,11 km
21	0,05 km	0:45	14:35	00:27:30	5,16 km
22	0,29 km	1:00	3:30	00:28:30	5,45 km
23	0,06 km	0:45	13:04	00:29:15	5,51 km
24	0,29 km	1:00	3:30	00:30:15	5,79 km
25	0,04 km	0:45	18:43	00:31:00	5,83 km
26	0,26 km	1:00	3:50	00:32:00	6,09 km
27	0,04 km	0:45	21:14	00:32:45	6,13 km
28	0,26 km	1:00	3:55	00:33:45	6,38 km
29	0,04 km	0:45	20:14	00:34:30	6,42 km
30	0,25 km	1:00	3:57	00:35:30	6,67 km
31	0,03 km	0:07	4:09	00:35:37	6,70 km
32	2,34 km	12:03	5:09	00:47:40	9,04 km

24 juli 2014 - 17:55

Löpning - Kort intervall

2 km uppjogg
15 x 1 min (45 s vila)
2 km nedjogg
Kinvara 3

8,429 km
Distans

37:03
Tid

4:24 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,01 km	10:00	4:59 min/km
Repetition 1	283 m	01:00	3:32 min/km
45 s vila
Repetition 2	268 m	01:00	3:44 min/km
45 s vila
Repetition 3	280 m	01:00	3:34 min/km
45 s vila
Repetition 4	278 m	01:00	3:36 min/km
45 s vila
Repetition 5	265 m	01:00	3:46 min/km
45 s vila
Repetition 6	264 m	01:00	3:47 min/km
45 s vila
Repetition 7	270 m	01:00	3:42 min/km
45 s vila
Repetition 8	268 m	01:00	3:44 min/km
45 s vila
Repetition 9	291 m	01:00	3:26 min/km
45 s vila
Repetition 10	274 m	01:00	3:39 min/km
45 s vila
Repetition 11	285 m	01:00	3:31 min/km
45 s vila
Repetition 12	285 m	01:00	3:31 min/km
45 s vila
Repetition 13	261 m	01:00	3:50 min/km
45 s vila
Repetition 14	255 m	01:00	3:55 min/km
45 s vila
Repetition 15	252 m	01:00	3:58 min/km
Nerjogg	2,34 km	12:03	5:09 min/km