Etapper

DistansTidTempoTot. tidTot. dist. 
13,11 km20:016:2600:20:013,11 km
20,80 km3:003:4500:23:013,91 km
30,09 km1:0011:3800:24:014,00 km
40,78 km3:003:5000:27:014,78 km
50,08 km1:0012:3600:28:014,86 km
60,77 km3:003:5300:31:015,63 km
70,07 km1:0014:0900:32:015,70 km
80,77 km3:003:5400:35:016,47 km
90,08 km1:0012:3500:36:016,55 km
100,75 km3:004:0000:39:017,30 km
110,09 km1:0011:1400:40:017,39 km
120,08 km1:0013:0000:41:017,47 km
130,75 km3:004:0100:44:018,21 km
140,09 km1:0011:2400:45:018,30 km
150,76 km3:003:5700:48:019,06 km
160,08 km1:0013:1400:49:019,14 km
170,75 km3:004:0100:52:019,88 km
180,09 km1:0011:3600:53:019,97 km
190,75 km3:003:5900:56:0110,72 km
200,08 km1:0012:5300:57:0110,80 km
210,74 km3:004:0501:00:0111,53 km
220,09 km1:0011:2701:01:0111,62 km
230,09 km1:0011:0201:02:0111,71 km
240,18 km0:403:4301:02:4111,89 km
250,06 km0:4011:2001:03:2111,95 km
260,18 km0:403:4801:04:0112,13 km
270,05 km0:4012:1301:04:4112,18 km
280,18 km0:403:4601:05:2112,36 km
290,06 km0:4011:1501:06:0112,42 km
300,18 km0:403:4101:06:4112,60 km
310,06 km0:4012:0001:07:2112,65 km
320,19 km0:403:3301:08:0112,84 km
330,06 km0:4011:0101:08:4112,90 km
342,62 km14:235:2901:23:0415,53 km

7 april 2016 - 19:27

Diverse intervaller

Löpning - Distans
3 km uppjogg
några minuters rörlighet och löpskolning
2x5x3 min intervall med 1 min gåvila och 2 min serievila - måltempo 3;45-3:50, men lyckades inte hålla det hela vägen
5x40 sek intervall med 40 sek vila
nerjogg

Grisjobbigt!
15,53   km
Distans
1:23:04
Tid
5:21   min/km
Snitt
Nike Lunarglide 6
Total distans: 1527 km