Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,01 km	10:39	5:19	00:10:39	2,01 km
2	0,41 km	1:30	3:40	00:12:09	2,41 km
3	0,06 km	1:00	17:19	00:13:09	2,47 km
4	0,28 km	1:00	3:37	00:14:09	2,75 km
5	0,04 km	0:45	19:45	00:14:54	2,79 km
6	0,15 km	0:30	3:15	00:15:24	2,94 km
7	0,04 km	0:30	12:49	00:15:54	2,98 km
8	0,42 km	1:30	3:35	00:17:24	3,40 km
9	0,06 km	1:00	16:21	00:18:24	3,46 km
10	0,27 km	1:00	3:44	00:19:24	3,73 km
11	0,03 km	0:45	29:55	00:20:09	3,75 km
12	0,15 km	0:30	3:18	00:20:39	3,90 km
13	0,04 km	0:30	12:12	00:21:09	3,94 km
14	0,37 km	1:30	4:01	00:22:39	4,32 km
15	0,02 km	1:00	42:02	00:23:39	4,34 km
16	0,29 km	1:00	3:29	00:24:39	4,63 km
17	0,04 km	0:45	18:21	00:25:24	4,67 km
18	0,14 km	0:30	3:39	00:25:54	4,81 km
19	0,01 km	0:30	36:29	00:26:24	4,82 km
20	0,38 km	1:30	3:58	00:27:54	5,20 km
21	0,04 km	1:00	22:27	00:28:54	5,24 km
22	0,28 km	1:00	3:34	00:29:54	5,52 km
23	0,05 km	0:45	14:56	00:30:39	5,57 km
24	0,13 km	0:30	3:56	00:31:09	5,70 km
25	0,02 km	0:04	4:30	00:31:13	5,72 km
26	2,64 km	13:14	5:01	00:44:27	8,36 km

30 juli 2014 - 17:01

Löpning - Kort intervall

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

7,906 km
Distans

35:51
Tid

4:32 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,01 km	10:38	5:17 min/km
Repetition 1	409 m	01:30	3:40 min/km
Vila 1 min
Repetition 2	276 m	01:00	3:37 min/km
Vila 45 sek
Repetition 3	153 m	00:30	3:16 min/km
Vila 30 sek
Repetition 4	418 m	01:30	3:35 min/km
Vila 1 min
Repetition 5	268 m	01:00	3:44 min/km
Vila 45 sek
Repetition 6	151 m	00:30	3:19 min/km
Vila 30 sek
Repetition 7	373 m	01:30	4:01 min/km
Vila 1 min
Repetition 8	287 m	01:00	3:29 min/km
Vila 45 sek
Repetition 9	136 m	00:30	3:41 min/km
Vila 30 sek
Repetition 10	378 m	01:30	3:58 min/km
Vila 1 min
Repetition 11	280 m	01:00	3:34 min/km
Vila 45 sek
Repetition 12	127 m	00:30	3:56 min/km
Nerjogg	2,64 km	13:13	5:00 min/km

Adidas Adios Boos...
Total distans: 447 km