annons

Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,72 km	18:34	5:00	00:18:34	3,72 km
2	1,43 km	6:00	4:11	00:24:34	5,15 km
3	0,09 km	2:00	23:05	00:26:34	5,24 km
4	1,43 km	6:00	4:11	00:32:34	6,67 km
5	0,08 km	2:00	23:47	00:34:34	6,75 km
6	1,48 km	6:00	4:04	00:40:34	8,23 km
7	0,06 km	2:00	33:02	00:42:34	8,29 km
8	1,41 km	6:00	4:16	00:48:34	9,70 km
9	0,02 km	0:09	6:01	00:48:43	9,72 km
10	3,67 km	18:24	5:01	01:07:07	13,39 km

1 april 2014 - 17:33

Intervall 4x6 min

Löpning - Lång intervall

3km uppjogg
6x60 m koordinationslopp
4x6 min (4:25) 2 min vila
3 km nedjogg

13,14 km
Distans

54:57
Tid

4:11 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	3,72 km	18:33	4:59 min/km
Repetition 1	1430 m	06:00	4:12 min/km
2 min vila
Repetition 2	1430 m	06:00	4:12 min/km
2 min vila
Repetition 3	1480 m	06:00	4:03 min/km
2 min vila
Repetition 4	1410 m	00:00	0:00 min/km
Nerjogg	3,67 km	18:24	5:01 min/km

Adidas Adios Boost
Total distans: 671 km

annons