Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	4,00 km	22:02	5:30	00:22:02	4,00 km
2	1,81 km	8:01	4:25	00:30:03	5,81 km
3	0,05 km	1:59	40:47	00:32:02	5,86 km
4	0,68 km	3:00	4:25	00:35:02	6,54 km
5	0,09 km	2:00	21:06	00:37:02	6,64 km
6	0,75 km	2:59	3:58	00:40:01	7,39 km
7	0,08 km	2:00	24:29	00:42:01	7,47 km
8	0,73 km	3:04	4:12	00:45:05	8,20 km
9	0,12 km	2:00	17:10	00:47:04	8,31 km
10	1,80 km	7:57	4:25	00:55:02	10,11 km
11	2,69 km	14:50	5:31	01:09:52	12,80 km

25 mars 2014 - 17:06

Löpning - Lång intervall

3km uppjogg
5*100m koordlopp
8 min tröskel (4:30-4:50)
2 min vila
3x3min tempo (4:20-4:40)
2 min vila
8 min tröskel (4:30-4:50)
3 km nedjogg

12,459 km
Distans

1:01:51
Tid

4:58 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	4,00 km	22:01	5:30 min/km
Repetition 1	1810 m	08:00	4:25 min/km
Vila 2 min
Repetition 2	680 m	03:00	4:25 min/km
Vila 2 min
Repetition 3	752 m	03:00	3:59 min/km
Vila 2 min
Repetition 4	727 m	03:00	4:08 min/km
Vila 2 min
Repetition 5	1800 m	08:00	4:27 min/km
Nerjogg	2,69 km	14:50	5:31 min/km

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Total distans: 225 km