annons

Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	1,00 km	5:59	5:59	00:05:59	1,00 km
2	1,00 km	5:49	5:49	00:11:48	2,00 km
3	1,00 km	5:40	5:40	00:17:28	3,00 km
4	1,00 km	5:51	5:51	00:23:19	4,00 km
5	1,00 km	5:52	5:52	00:29:11	5,00 km
6	1,00 km	5:54	5:54	00:35:05	6,00 km
7	1,00 km	5:24	5:24	00:40:29	7,00 km
8	1,00 km	5:45	5:45	00:46:14	8,00 km
9	1,00 km	5:27	5:27	00:51:41	9,00 km
10	1,00 km	5:19	5:19	00:57:00	10,00 km
11	1,00 km	5:36	5:36	01:02:36	11,00 km
12	1,00 km	6:02	6:02	01:08:37	12,00 km
13	1,00 km	5:42	5:42	01:14:19	13,00 km
14	1,00 km	5:58	5:58	01:20:17	14,00 km
15	1,00 km	6:05	6:05	01:26:22	15,00 km
16	0,74 km	4:17	5:49	01:30:40	15,74 km

3 juli 2011 - 10:03

ROSKGRÄVSBACKA

Löpning - Backintervall

Uppvärmning: 6 km i 6 min/km-tempo.
Backträning: 8 x 300m, ca 80 s / backe
Distanslöpning: 3,5 km i 5,40-tempo.

15,74 km
Distans

1:30:39
Tid

5:46 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	6,00 km	36:00	6:00 min/km
Repetition 1	300 m	01:20	4:27 min/km
Repetition 2	300 m	01:20	4:27 min/km
Repetition 3	300 m	01:20	4:27 min/km
Repetition 4	300 m	01:20	4:27 min/km
Repetition 5	300 m	01:20	4:27 min/km
Repetition 6	300 m	01:20	4:27 min/km
Repetition 7	300 m	01:20	4:27 min/km
Repetition 8	300 m	01:20	4:27 min/km
Nerjogg	7,34 km	43:59	6:00 min/km

ASICS GEL KAYANO 16
Total distans: 712 km

annons