Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	5,01 km	24:44	4:56	00:24:44	5,01 km
2	0,20 km	0:47	3:54	00:25:30	5,21 km
3	0,02 km	0:30	30:13	00:26:00	5,23 km
4	0,20 km	0:50	4:08	00:26:50	5,43 km
5	0,03 km	0:30	18:41	00:27:20	5,45 km
6	0,20 km	0:46	3:49	00:28:06	5,65 km
7	0,02 km	0:30	25:42	00:28:36	5,67 km
8	0,20 km	0:40	3:21	00:29:16	5,87 km
9	0,03 km	0:30	14:23	00:29:46	5,91 km
10	0,20 km	0:38	3:09	00:30:24	6,11 km
11	0,02 km	0:30	21:39	00:30:54	6,13 km
12	0,20 km	0:43	3:33	00:31:37	6,33 km
13	0,04 km	0:30	12:36	00:32:07	6,37 km
14	0,20 km	0:46	3:51	00:32:53	6,57 km
15	0,01 km	0:30	37:46	00:33:23	6,58 km
16	0,20 km	0:54	4:30	00:34:17	6,78 km
17	0,02 km	0:30	21:11	00:34:47	6,81 km
18	0,20 km	0:49	4:04	00:35:35	7,01 km
19	0,03 km	0:30	18:29	00:36:05	7,04 km
20	0,20 km	0:45	3:46	00:36:51	7,24 km
21	0,06 km	0:30	8:53	00:37:21	7,29 km
22	0,00 km	0:02	8:27	00:37:22	7,29 km
23	3,75 km	18:48	5:01	00:56:10	11,04 km

10 april 2012 - 17:00

Löpning - Kort intervall

10x200m kort intervall med 30 s vila. 5+4 km upp-/nedjogg

11,01 km
Distans

51:14
Tid

4:39 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	5,01 km	24:43	4:56 min/km
Repetition 1	200 m	00:46	3:50 min/km
Vila 30s
Repetition 2	200 m	00:49	4:05 min/km
Vila 30s
Repetition 3	200 m	00:45	3:45 min/km
Vila 30s
Repetition 4	200 m	00:40	3:20 min/km
Vila 30s
Repetition 5	200 m	00:37	3:05 min/km
Vila 30s
Repetition 6	200 m	00:42	3:30 min/km
Vila 30s
Repetition 7	200 m	00:46	3:50 min/km
Vila 30s
Repetition 8	200 m	00:53	4:25 min/km
Vila 30s
Repetition 9	200 m	00:48	4:00 min/km
Vila 30s
Repetition 10	200 m	00:45	3:45 min/km
Vila 30s
Nerjogg	4,00 km	19:00	4:45 min/km

Asics GT-2160
Total distans: 2052 km