annons

Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	4,00 km	19:47	4:57	00:19:47	4,00 km
2	0,28 km	1:00	3:32	00:20:47	4,28 km
3	0,04 km	0:45	21:02	00:21:32	4,32 km
4	0,22 km	1:00	4:34	00:22:32	4,54 km
5	0,04 km	0:45	21:16	00:23:17	4,57 km
6	0,26 km	1:00	3:53	00:24:17	4,83 km
7	0,03 km	0:45	24:02	00:25:02	4,86 km
8	0,25 km	1:00	4:02	00:26:02	5,11 km
9	0,03 km	0:45	28:03	00:26:47	5,14 km
10	0,24 km	1:00	4:08	00:27:47	5,38 km
11	0,04 km	0:45	18:09	00:28:32	5,42 km
12	0,24 km	1:00	4:07	00:29:32	5,66 km
13	0,06 km	0:45	13:13	00:30:17	5,72 km
14	0,27 km	1:00	3:45	00:31:17	5,99 km
15	0,05 km	0:45	16:15	00:32:02	6,03 km
16	0,26 km	1:00	3:47	00:33:02	6,30 km
17	0,05 km	0:45	15:54	00:33:47	6,34 km
18	0,26 km	1:00	3:47	00:34:47	6,61 km
19	0,05 km	0:45	15:17	00:35:32	6,66 km
20	0,27 km	1:00	3:40	00:36:32	6,93 km
21	0,03 km	0:45	24:08	00:37:17	6,96 km
22	0,28 km	1:00	3:36	00:38:17	7,24 km
23	0,08 km	0:45	9:02	00:39:02	7,32 km
24	0,24 km	1:00	4:13	00:40:02	7,56 km
25	0,03 km	0:45	21:37	00:40:47	7,59 km
26	0,24 km	1:00	4:07	00:41:47	7,84 km
27	0,05 km	0:45	16:22	00:42:32	7,88 km
28	0,25 km	1:00	3:57	00:43:32	8,14 km
29	0,03 km	0:45	26:12	00:44:17	8,16 km
30	0,26 km	1:00	3:53	00:45:17	8,42 km
31	0,04 km	0:45	18:12	00:46:02	8,46 km
32	0,25 km	1:00	3:59	00:47:02	8,71 km
33	0,03 km	0:45	28:04	00:47:47	8,74 km
34	0,27 km	1:00	3:39	00:48:47	9,01 km
35	0,05 km	0:45	15:04	00:49:32	9,06 km
36	0,27 km	1:00	3:43	00:50:32	9,33 km
37	0,04 km	0:45	17:04	00:51:17	9,38 km
38	0,26 km	1:00	3:47	00:52:17	9,64 km
39	0,04 km	0:45	17:27	00:53:02	9,68 km
40	0,28 km	1:00	3:36	00:54:02	9,96 km
41	0,03 km	0:06	3:44	00:54:08	9,99 km
42	4,23 km	22:42	5:22	01:16:50	14,22 km

27 februari 2015 - 07:14

Löpning - Kort intervall

4 km uppjogg
20 x 1 min med 45 sek vila
4 km nedjogg

Härligt att köra intervaller direkt på morgonen :-P
Hade en dipp rep 12 - 16

13,384 km
Distans

1:02:28
Tid

4:40 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	4,00 km	19:47	4:57 min/km
Repetition 1	282 m	01:00	3:33 min/km
45 sek vila
Repetition 2	219 m	01:00	4:34 min/km
45 sek vila
Repetition 3	257 m	01:00	3:53 min/km
45 sek vila
Repetition 4	247 m	01:00	4:03 min/km
45 sek vila
Repetition 5	241 m	01:00	4:09 min/km
45 sek vila
Repetition 6	242 m	01:00	4:08 min/km
45 sek vila
Repetition 7	267 m	01:00	3:45 min/km
45 sek vila
Repetition 8	264 m	01:00	3:47 min/km
Vila 45 sek
Repetition 9	263 m	01:00	3:48 min/km
45 sek vila
Repetition 10	272 m	01:00	3:41 min/km
45 sek vila
Repetition 11	278 m	01:00	3:36 min/km
45 sek vila
Repetition 12	237 m	01:00	4:13 min/km
45 sek vila
Repetition 13	243 m	01:00	4:07 min/km
45 sek vila
Repetition 14	253 m	01:00	3:57 min/km
45 sek vila
Repetition 15	257 m	01:00	3:53 min/km
45 sek vila
Repetition 16	251 m	01:00	3:59 min/km
45 sek vila
Repetition 17	273 m	01:00	3:40 min/km
45 sek vila
Repetition 18	268 m	01:00	3:44 min/km
45 sek vila
Repetition 19	263 m	01:00	3:48 min/km
45 sek vila
Repetition 20	277 m	01:00	3:37 min/km
Nerjogg	4,23 km	22:41	5:22 min/km

Adidas Boston Boost
Total distans: 498 km

annons