Etapper

DistansTidTempoPulsTot. tidTot. dist. 
13,03 km16:315:2712300:16:313,03 km
20,36 km1:304:1213400:18:013,39 km
30,03 km1:0029:4013500:19:013,42 km
40,36 km1:304:0913700:20:313,78 km
50,03 km1:0034:0613600:21:313,81 km
60,37 km1:304:0613700:23:014,18 km
70,04 km1:0025:3813900:24:014,22 km
80,38 km1:303:5514200:25:314,60 km
90,02 km1:0047:1314000:26:314,62 km
100,39 km1:303:5314400:28:015,01 km
110,02 km1:0048:5714200:29:015,03 km
120,38 km1:303:5914400:30:315,40 km
130,02 km1:0046:3114400:31:315,43 km
140,38 km1:303:5414500:33:015,81 km
150,03 km1:0039:4314400:34:015,84 km
160,38 km1:303:5814600:35:316,21 km
170,08 km1:0012:4514500:36:316,29 km
180,37 km1:304:0114700:38:016,67 km
190,08 km1:0012:2414700:39:016,75 km
200,38 km1:304:0014600:40:317,12 km
210,10 km1:0010:1214500:41:317,22 km
220,37 km1:304:0314800:43:017,59 km
230,10 km1:009:5214800:44:017,69 km
240,37 km1:304:0114700:45:318,07 km
250,10 km1:009:5414700:46:318,17 km
260,36 km1:304:0815000:48:018,53 km
270,09 km1:0010:4114900:49:018,62 km
280,37 km1:304:0214800:50:319,00 km
290,10 km1:0010:0114700:51:319,10 km
300,37 km1:304:0315000:53:019,47 km
310,10 km1:009:5014700:54:019,57 km
322,00 km12:096:0514101:06:1011,57 km

21 december 2012 - 18:48

Kort intervall - Kusebacken/Gråbov./Kusebacken

Löpning - Fartlek
3k + 15*90s@4:00(1' vila) + 2k
Blev lite ojämn fart, bl a för att det var en östlig vind som drabbade varannan och var skön att ha i ryggen varannan, men till slut blev snittet strax under 4:02, vilket får anses vara okej.
Annars är de här korta intervallerna riktiga grispass, ingen njutning direkt...
11,57   km
Distans
1:06:10
Tid
5:43   min/km
Snitt
138
Snittpuls
160
Maxpuls
Saucony Kinvara 3...
Total distans: 1004 km