Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,00 km	9:13	4:36	00:09:13	2,00 km
2	0,26 km	1:00	3:50	00:10:13	2,26 km
3	0,04 km	0:45	18:00	00:10:58	2,30 km
4	0,28 km	1:00	3:38	00:11:58	2,58 km
5	0,04 km	0:45	19:00	00:12:43	2,62 km
6	0,26 km	1:00	3:50	00:13:43	2,88 km
7	0,05 km	0:45	15:17	00:14:28	2,93 km
8	0,28 km	1:00	3:32	00:15:28	3,21 km
9	0,05 km	0:45	16:04	00:16:13	3,26 km
10	0,27 km	1:00	3:38	00:17:13	3,53 km
11	0,06 km	0:45	13:29	00:17:58	3,59 km
12	0,28 km	1:00	3:33	00:18:58	3,87 km
13	0,05 km	0:45	15:54	00:19:43	3,92 km
14	0,27 km	1:00	3:39	00:20:43	4,19 km
15	0,03 km	0:45	22:00	00:21:28	4,23 km
16	0,27 km	1:00	3:40	00:22:28	4,50 km
17	0,06 km	0:45	13:29	00:23:13	4,55 km
18	0,27 km	1:00	3:43	00:24:13	4,82 km
19	0,04 km	0:45	16:41	00:24:58	4,87 km
20	0,28 km	1:00	3:37	00:25:58	5,14 km
21	0,03 km	0:45	22:40	00:26:43	5,18 km
22	0,26 km	1:00	3:48	00:27:43	5,44 km
23	0,05 km	0:45	14:13	00:28:28	5,49 km
24	0,27 km	1:00	3:42	00:29:28	5,76 km
25	0,05 km	0:45	14:40	00:30:13	5,81 km
26	0,26 km	1:00	3:49	00:31:13	6,08 km
27	0,03 km	0:45	23:52	00:31:58	6,11 km
28	0,26 km	1:00	3:48	00:32:58	6,37 km
29	0,04 km	0:45	18:48	00:33:43	6,41 km
30	0,25 km	1:00	3:59	00:34:43	6,66 km
31	0,02 km	0:04	4:01	00:34:47	6,68 km
32	2,30 km	11:23	4:57	00:46:10	8,98 km

7 augusti 2013 - 16:27

Löpning - Kort intervall

15 x 1 min med 45 s vila
2+2 km upp/nedjogg

8,329 km
Distans

35:35
Tid

4:16 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,00 km	09:12	4:36 min/km
Repetition 1	261 m	01:00	3:50 min/km
Vila 45 sek
Repetition 2	275 m	01:00	3:38 min/km
Vila 45 sek
Repetition 3	260 m	01:00	3:51 min/km
Vila 45 sek
Repetition 4	283 m	01:00	3:32 min/km
Vila 45 sek
Repetition 5	274 m	01:00	3:39 min/km
Vila 45 sek
Repetition 6	281 m	01:00	3:34 min/km
Vila 45 sek
Repetition 7	273 m	01:00	3:40 min/km
Vila 45 sek
Repetition 8	273 m	01:00	3:40 min/km
Vila 45 sek
Repetition 9	268 m	01:00	3:44 min/km
Vila 45 sek
Repetition 10	276 m	01:00	3:37 min/km
Vila 45 sek
Repetition 11	262 m	01:00	3:49 min/km
Vila 45 sek
Repetition 12	269 m	01:00	3:43 min/km
Vila 45 sek
Repetition 13	261 m	01:00	3:50 min/km
Vila 45 sek
Repetition 14	262 m	01:00	3:49 min/km
Vila 45 sek
Repetition 15	251 m	01:00	3:59 min/km
Vila 45 sek
Nerjogg	2,30 km	11:23	4:57 min/km

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