Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,93 km	20:53	5:19	00:20:53	3,93 km
2	1,00 km	4:16	4:16	00:25:09	4,93 km
3	0,03 km	1:00	34:07	00:26:09	4,96 km
4	1,00 km	3:54	3:54	00:30:03	5,96 km
5	0,05 km	1:00	19:27	00:31:03	6,01 km
6	1,00 km	3:57	3:57	00:35:00	7,01 km
7	0,03 km	1:00	32:52	00:36:00	7,04 km
8	1,00 km	4:13	4:13	00:40:13	8,04 km
9	0,03 km	1:00	39:31	00:41:13	8,06 km
10	1,00 km	4:03	4:03	00:45:16	9,06 km
11	0,04 km	1:00	26:04	00:46:16	9,10 km
12	1,00 km	3:51	3:51	00:50:07	10,10 km
13	0,02 km	0:08	6:26	00:50:15	10,12 km
14	3,03 km	15:32	5:07	01:05:47	13,15 km

15 april 2014 - 17:11

Intervall 6 x 1 km

Löpning - Lång intervall

Uppjogg 3 km
5 x 100 m koord.lopp
6 x 1 km (1 min vila)
3km nedjogg

12,96 km
Distans

1:00:34
Tid

4:40 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	3,93 km	20:53	5:19 min/km
Repetition 1	1000 m	04:15	4:15 min/km
1 min vila
Repetition 2	1000 m	03:53	3:53 min/km
1 min vila
Repetition 3	1000 m	03:56	3:56 min/km
1 min vila
Repetition 4	1000 m	04:12	4:12 min/km
1 min vila
Repetition 5	1000 m	04:03	4:03 min/km
1 min vila
Repetition 6	1000 m	03:50	3:50 min/km
Nerjogg	3,03 km	15:32	5:08 min/km

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Total distans: 225 km