Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,00 km	9:22	4:41	00:09:22	2,00 km
2	0,40 km	1:30	3:47	00:10:52	2,40 km
3	0,04 km	1:00	24:44	00:11:52	2,44 km
4	0,27 km	1:00	3:39	00:12:52	2,71 km
5	0,04 km	0:45	18:10	00:13:37	2,75 km
6	0,14 km	0:30	3:42	00:14:07	2,89 km
7	0,04 km	0:30	11:35	00:14:37	2,93 km
8	0,40 km	1:30	3:43	00:16:07	3,33 km
9	0,05 km	1:00	19:06	00:17:07	3,39 km
10	0,28 km	1:00	3:33	00:18:07	3,67 km
11	0,05 km	0:45	16:03	00:18:52	3,72 km
12	0,15 km	0:30	3:26	00:19:22	3,86 km
13	0,04 km	0:30	11:34	00:19:52	3,90 km
14	0,41 km	1:30	3:39	00:21:22	4,31 km
15	0,04 km	1:00	22:15	00:22:22	4,36 km
16	0,26 km	1:00	3:51	00:23:22	4,62 km
17	0,04 km	0:45	17:11	00:24:07	4,66 km
18	0,13 km	0:30	3:54	00:24:37	4,79 km
19	0,04 km	0:30	13:44	00:25:07	4,83 km
20	0,40 km	1:30	3:47	00:26:37	5,22 km
21	0,03 km	1:00	34:30	00:27:37	5,25 km
22	0,27 km	1:00	3:44	00:28:37	5,52 km
23	0,03 km	0:45	23:40	00:29:22	5,55 km
24	0,13 km	0:30	3:50	00:29:52	5,68 km
25	0,03 km	0:07	4:00	00:29:58	5,71 km
26	2,06 km	10:43	5:11	00:40:41	7,77 km

23 oktober 2014 - 12:09

Löpning - Kort intervall

2 km uppjogg
4 x 90-60-30 (60-45-30 vila)
2 km nedjogg

7,286 km
Distans

32:03
Tid

4:24 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,00 km	09:21	4:40 min/km
Repetition 1	396 m	01:30	3:47 min/km
Vila 1 min
Repetition 2	274 m	01:00	3:39 min/km
Vila 45 sek
Repetition 3	135 m	00:30	3:42 min/km
Vila 30 sek
Repetition 4	403 m	01:30	3:43 min/km
Vila 1 min
Repetition 5	282 m	01:00	3:33 min/km
Vila 45 sek
Repetition 6	145 m	00:30	3:27 min/km
Vila 30 sek
Repetition 7	410 m	01:30	3:40 min/km
Vila 1 min
Repetition 8	259 m	01:00	3:52 min/km
Vila 45 sek
Repetition 9	128 m	00:30	3:54 min/km
Vila 30 sek
Repetition 10	396 m	01:30	3:47 min/km
Vila 1 min
Repetition 11	268 m	01:00	3:44 min/km
Vila 45 sek
Repetition 12	130 m	00:30	3:51 min/km
Nerjogg	2,06 km	10:42	5:12 min/km

Adidas Energy Boost
Total distans: 849 km