Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	0,24 km	1:00	4:06	00:01:00	0,24 km
2	0,02 km	0:30	23:33	00:01:30	0,27 km
3	0,25 km	1:00	4:05	00:02:30	0,51 km
4	0,03 km	0:30	19:53	00:03:00	0,54 km
5	0,24 km	1:00	4:12	00:04:00	0,77 km
6	0,02 km	0:30	22:49	00:04:30	0,80 km
7	0,26 km	1:00	3:49	00:05:30	1,06 km
8	0,04 km	0:30	13:58	00:06:00	1,09 km
9	0,25 km	1:00	3:58	00:07:00	1,35 km
10	0,03 km	0:30	15:59	00:07:30	1,38 km
11	0,25 km	1:00	3:59	00:08:30	1,63 km
12	0,03 km	0:30	18:22	00:09:00	1,66 km
13	0,24 km	1:00	4:12	00:10:00	1,89 km
14	0,02 km	0:30	25:03	00:10:30	1,91 km
15	0,02 km	1:30	01:10:25	00:12:00	1,94 km
16	0,24 km	1:00	4:06	00:13:00	2,18 km
17	0,03 km	0:30	16:42	00:13:30	2,21 km
18	0,25 km	1:00	4:02	00:14:30	2,46 km
19	0,03 km	0:30	19:43	00:15:00	2,48 km
20	0,24 km	1:00	4:07	00:16:00	2,73 km
21	0,03 km	0:30	19:43	00:16:30	2,75 km
22	0,24 km	1:00	4:12	00:17:30	2,99 km
23	0,03 km	0:30	19:58	00:18:00	3,02 km
24	0,24 km	1:00	4:05	00:19:00	3,26 km
25	0,02 km	0:30	21:58	00:19:30	3,28 km
26	0,25 km	1:00	4:02	00:20:30	3,53 km
27	0,02 km	0:30	20:36	00:21:00	3,56 km
28	0,24 km	1:00	4:14	00:22:00	3,79 km
29	0,01 km	0:30	35:07	00:22:30	3,81 km

15 november 2018 - 17:50

Löpning - Kort intervall

Flytintervaller 2x(7x1min vila 30 sek) serievila 2 min

3,455 km
Distans

14:00
Tid

4:03 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Repetition 1	245 m	01:00	4:05 min/km
Repetition 2	245 m	01:00	4:05 min/km
Repetition 3	240 m	01:00	4:10 min/km
Repetition 4	265 m	01:00	3:46 min/km
Repetition 5	255 m	01:00	3:55 min/km
Repetition 6	250 m	01:00	4:00 min/km
Repetition 7	240 m	01:00	4:10 min/km
Repetition 8	245 m	01:00	4:05 min/km
Repetition 9	250 m	01:00	4:00 min/km
Repetition 10	245 m	01:00	4:05 min/km
Repetition 11	240 m	01:00	4:10 min/km
Repetition 12	245 m	01:00	4:05 min/km
Repetition 13	250 m	01:00	4:00 min/km
Repetition 14	240 m	01:00	4:10 min/km

Saucony Kinvara 9
Total distans: 387 km