annons

Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	0,10 km	0:23	3:46	00:00:23	0,10 km
2	0,10 km	0:58	9:41	00:01:21	0,20 km
3	0,10 km	0:22	3:35	00:01:42	0,30 km
4	0,10 km	1:03	10:30	00:02:45	0,40 km
5	0,10 km	0:22	3:35	00:03:07	0,50 km
6	0,10 km	0:59	9:48	00:04:06	0,60 km
7	1,17 km	5:00	4:15	00:09:06	1,77 km
8	0,02 km	1:00	44:58	00:10:06	1,80 km
9	0,27 km	1:00	3:40	00:11:06	2,07 km
10	0,04 km	0:45	17:12	00:11:51	2,11 km
11	0,26 km	1:00	3:47	00:12:51	2,38 km
12	0,04 km	0:45	20:16	00:13:36	2,41 km
13	0,27 km	1:00	3:43	00:14:36	2,68 km
14	0,03 km	0:45	21:45	00:15:21	2,72 km
15	0,27 km	1:00	3:38	00:16:21	2,99 km
16	0,05 km	0:45	15:56	00:17:06	3,04 km
17	0,28 km	1:00	3:37	00:18:06	3,32 km
18	0,05 km	0:45	13:40	00:18:51	3,37 km
19	0,31 km	1:00	3:14	00:19:51	3,68 km
20	0,04 km	0:45	18:02	00:20:36	3,72 km
21	0,29 km	1:00	3:30	00:21:36	4,01 km
22	0,03 km	0:45	23:01	00:22:21	4,04 km
23	0,25 km	1:00	3:58	00:23:21	4,29 km
24	0,04 km	0:45	19:50	00:24:06	4,33 km
25	0,28 km	1:00	3:32	00:25:06	4,61 km
26	0,04 km	0:45	20:36	00:25:51	4,65 km
27	0,26 km	1:00	3:51	00:26:51	4,91 km
28	0,03 km	0:45	26:58	00:27:36	4,94 km
29	0,28 km	1:00	3:35	00:28:36	5,22 km
30	0,03 km	0:45	21:57	00:29:21	5,25 km
31	0,26 km	1:00	3:54	00:30:21	5,51 km
32	0,04 km	0:45	18:27	00:31:06	5,55 km
33	0,27 km	1:00	3:39	00:32:06	5,82 km
34	0,04 km	0:45	17:28	00:32:51	5,86 km
35	0,25 km	1:00	4:03	00:33:51	6,11 km
36	0,03 km	0:45	23:03	00:34:36	6,14 km
37	0,27 km	1:00	3:43	00:35:36	6,41 km
38	0,02 km	0:07	5:37	00:35:43	6,43 km
39	1,17 km	5:00	4:16	00:40:43	7,61 km
40	2,14 km	12:16	5:44	00:52:59	9,75 km

4 augusti 2014 - 17:49

Löpning - Kort intervall

Uppvärmning 2 km
4 x 100 m koord
5 min tröskel
15 x 1 min (45 sek vila)
5 min tröskel
2 km nedjogg

9,146 km
Distans

41:17
Tid

4:31 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Repetition 1	100 m	00:22	3:40 min/km
Repetition 2	100 m	00:58	9:40 min/km
Repetition 3	100 m	00:21	3:30 min/km
Repetition 4	100 m	01:02	10:20 min/km
Repetition 5	100 m	00:21	3:30 min/km
Repetition 6	100 m	00:58	9:40 min/km
Repetition 7	1170 m	05:00	4:16 min/km
Vila 1 min
Repetition 8	272 m	01:00	3:41 min/km
Vila 45 sek
Repetition 9	264 m	01:00	3:47 min/km
Vila 45 sek
Repetition 10	268 m	01:00	3:44 min/km
Vila 45 sek
Repetition 11	274 m	01:00	3:39 min/km
Vila 45 sek
Repetition 12	276 m	01:00	3:37 min/km
Vila 45 sek
Repetition 13	309 m	01:00	3:14 min/km
Vila 45 sek
Repetition 14	286 m	01:00	3:30 min/km
Vila 45 sek
Repetition 15	252 m	01:00	3:58 min/km
Vila 45 sek
Repetition 16	283 m	01:00	3:32 min/km
Vila 45 sek
Repetition 17	259 m	01:00	3:52 min/km
Vila 45 sek
Repetition 18	278 m	01:00	3:36 min/km
Vila 45 sek
Repetition 19	256 m	01:00	3:54 min/km
Vila 45 sek
Repetition 20	273 m	01:00	3:40 min/km
Vila 45 sek
Repetition 21	247 m	01:00	4:03 min/km
Vila 45 sek
Repetition 22	269 m	01:00	3:43 min/km
Repetition 23	1170 m	05:00	4:16 min/km
Nerjogg	2,14 km	12:15	5:43 min/km

Adidas Adios Boost
Total distans: 671 km

annons