Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	4,59 km	22:23	4:53	00:22:23	4,59 km
2	1,24 km	5:00	4:03	00:27:23	5,82 km
3	0,25 km	1:30	5:54	00:28:53	6,08 km
4	1,23 km	5:00	4:04	00:33:53	7,31 km
5	0,22 km	1:30	6:48	00:35:23	7,53 km
6	1,19 km	5:00	4:12	00:40:23	8,72 km
7	0,23 km	1:30	6:35	00:41:53	8,95 km
8	1,20 km	5:00	4:09	00:46:53	10,15 km
9	0,23 km	1:30	6:40	00:48:23	10,38 km
10	1,19 km	5:00	4:13	00:53:23	11,57 km
11	0,02 km	0:09	6:10	00:53:32	11,59 km
12	5,12 km	26:15	5:08	01:19:47	16,71 km

4 februari 2015 - 12:15

Lång intervall 5 x 5 min

Löpning - Lång intervall

4 km uppjogg
5x60 m koord
5 x 5 min
90 sek joggvila
4 km nedjogg

16,686 km
Distans

1:19:37
Tid

4:46 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	4,59 km	22:23	4:53 min/km
Repetition 1	1240 m	05:00	4:02 min/km
Repetition 2	254 m	01:30	5:54 min/km
Repetition 3	1230 m	05:00	4:04 min/km
Repetition 4	220 m	01:30	6:49 min/km
Repetition 5	1190 m	05:00	4:12 min/km
Repetition 6	227 m	01:30	6:36 min/km
Repetition 7	1200 m	05:00	4:10 min/km
Repetition 8	225 m	01:30	6:40 min/km
Repetition 9	1190 m	05:00	4:12 min/km
Nerjogg	5,12 km	26:14	5:07 min/km

Skechers GOrun Ul...
Total distans: 871 km