Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,00 km	9:04	4:32	00:09:04	2,00 km
2	0,77 km	3:00	3:54	00:12:04	2,77 km
3	0,03 km	1:00	29:50	00:13:04	2,80 km
4	0,53 km	2:00	3:45	00:15:04	3,33 km
5	0,03 km	1:00	30:26	00:16:04	3,37 km
6	0,27 km	1:00	3:45	00:17:04	3,63 km
7	0,04 km	1:00	25:33	00:18:04	3,67 km
8	0,79 km	3:00	3:47	00:21:04	4,46 km
9	0,04 km	1:00	24:16	00:22:04	4,51 km
10	0,54 km	2:00	3:41	00:24:04	5,05 km
11	0,04 km	1:00	24:11	00:25:04	5,09 km
12	0,27 km	1:00	3:42	00:26:04	5,36 km
13	0,05 km	1:00	21:21	00:27:04	5,41 km
14	0,78 km	3:00	3:49	00:30:04	6,19 km
15	0,03 km	1:00	30:31	00:31:04	6,22 km
16	0,51 km	2:00	3:53	00:33:04	6,74 km
17	0,03 km	1:00	29:28	00:34:04	6,77 km
18	0,26 km	1:00	3:49	00:35:04	7,03 km
19	0,02 km	0:03	2:42	00:35:07	7,06 km
20	1,86 km	8:46	4:43	00:43:53	8,92 km

25 juni 2013 - 12:15

Löpning - Kort intervall

3x 3 min - 2 min - 1min
1 min vila
2+2 upp/nedjogg

Fint flyt

8,588 km
Distans

35:49
Tid

4:10 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,00 km	09:03	4:32 min/km
Repetition 1	767 m	03:00	3:55 min/km
1 min vila
Repetition 2	532 m	02:00	3:46 min/km
1 min vila
Repetition 3	266 m	01:00	3:46 min/km
1 min vila
Repetition 4	792 m	03:00	3:47 min/km
1 min vila
Repetition 5	542 m	02:00	3:41 min/km
1 min vila
Repetition 6	270 m	01:00	3:42 min/km
1 min vila
Repetition 7	784 m	03:00	3:50 min/km
1 min vila
Repetition 8	514 m	02:00	3:53 min/km
1 min vila
Repetition 9	261 m	01:00	3:50 min/km
Nerjogg	1,86 km	08:46	4:43 min/km

Asics Gel-Lyte33 2
Total distans: 364 km