annons

Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	4,00 km	18:07	4:32	00:18:07	4,00 km
2	0,20 km	0:43	3:34	00:18:50	4,20 km
3	0,03 km	0:30	18:00	00:19:20	4,23 km
4	0,20 km	0:44	3:40	00:20:04	4,43 km
5	0,04 km	0:30	11:40	00:20:34	4,47 km
6	0,20 km	0:45	3:45	00:21:19	4,67 km
7	0,04 km	0:30	12:17	00:21:49	4,71 km
8	0,20 km	0:48	4:01	00:22:37	4,91 km
9	0,03 km	0:30	14:53	00:23:07	4,94 km
10	0,20 km	0:43	3:34	00:23:50	5,14 km
11	0,04 km	0:30	12:22	00:24:20	5,19 km
12	0,03 km	2:00	68:43	00:26:20	5,21 km
13	0,20 km	0:41	3:27	00:27:02	5,41 km
14	0,03 km	0:30	19:20	00:27:32	5,44 km
15	0,20 km	0:44	3:38	00:28:15	5,64 km
16	0,03 km	0:30	16:21	00:28:45	5,67 km
17	0,20 km	0:51	4:14	00:29:36	5,87 km
18	0,03 km	0:30	19:30	00:30:06	5,90 km
19	0,20 km	0:44	3:40	00:30:50	6,10 km
20	0,03 km	0:30	16:10	00:31:20	6,13 km
21	0,20 km	0:43	3:33	00:32:03	6,33 km
22	0,06 km	0:30	8:59	00:32:33	6,38 km
23	0,02 km	2:00	121:03	00:34:33	6,40 km
24	0,20 km	0:42	3:28	00:35:14	6,60 km
25	0,05 km	0:30	9:31	00:35:44	6,65 km
26	0,20 km	0:43	3:36	00:36:28	6,85 km
27	0,03 km	0:30	16:05	00:36:58	6,88 km
28	0,20 km	0:43	3:37	00:37:41	7,08 km
29	0,04 km	0:30	13:42	00:38:11	7,12 km
30	0,20 km	0:44	3:40	00:38:55	7,32 km
31	0,03 km	0:30	18:26	00:39:25	7,35 km
32	0,20 km	0:46	3:51	00:40:11	7,55 km
33	0,04 km	0:30	11:29	00:40:41	7,59 km
34	0,00 km	2:00	882:34	00:42:41	7,59 km
35	0,20 km	0:44	3:41	00:43:25	7,79 km
36	0,04 km	0:30	13:05	00:43:55	7,83 km
37	0,20 km	0:44	3:38	00:44:39	8,03 km
38	0,04 km	0:30	13:30	00:45:09	8,07 km
39	0,20 km	0:44	3:40	00:45:53	8,27 km
40	0,03 km	0:30	14:40	00:46:23	8,30 km
41	0,20 km	0:46	3:48	00:47:08	8,50 km
42	0,03 km	0:30	15:56	00:47:38	8,53 km
43	0,20 km	0:44	3:39	00:48:22	8,73 km
44	0,02 km	0:06	4:32	00:48:28	8,75 km
45	0,00 km	0:02	12:31	00:48:29	8,76 km
46	3,86 km	18:59	4:55	01:07:28	12,61 km

2 mars 2012 - 14:48

Fåglum - Krokstorp

Löpning - Kort intervall

4x5x200m + 4+4 upp/nedjogg

12,61 km
Distans

52:13
Tid

4:08 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	4,00 km	18:07	4:32 min/km
Repetition 1	200 m	00:42	3:30 min/km
Vila 30s
Repetition 2	200 m	00:44	3:40 min/km
Vila 30s
Repetition 3	200 m	00:45	3:45 min/km
Vila 30s
Repetition 4	200 m	00:48	4:00 min/km
Vila 30s
Repetition 5	200 m	00:42	3:30 min/km
Vila 210 s
Repetition 6	200 m	00:41	3:25 min/km
Vila 30s
Repetition 7	200 m	00:43	3:35 min/km
Vila 30s
Repetition 8	200 m	00:50	4:10 min/km
Vila 30s
Repetition 9	200 m	00:44	3:40 min/km
Vila 30s
Repetition 10	200 m	00:42	3:30 min/km
Vila 210 s
Repetition 11	200 m	00:41	3:25 min/km
Vila 30s
Repetition 12	200 m	00:43	3:35 min/km
Vila 30s
Repetition 13	200 m	00:43	3:35 min/km
Vila 30s
Repetition 14	200 m	00:44	3:40 min/km
Vila 30s
Repetition 15	200 m	00:46	3:50 min/km
Vila 210 s
Repetition 16	200 m	00:43	3:35 min/km
Vila 30s
Repetition 17	200 m	00:44	3:40 min/km
Vila 30s
Repetition 18	200 m	00:43	3:35 min/km
Vila 30s
Repetition 19	200 m	00:45	3:45 min/km
Vila 30s
Repetition 20	200 m	00:43	3:35 min/km
Nerjogg	4,61 km	19:30	4:14 min/km

Asics GT-2160
Total distans: 2052 km

annons