annons

Etapper

	Distans	Tid	Tempo	Puls	Tot. tid	Tot. dist.
1	0,17 km	0:49	4:47	131	00:00:49	0,17 km
2	0,02 km	0:20	15:08	153	00:01:09	0,19 km
3	0,19 km	0:48	4:19	151	00:01:58	0,38 km
4	0,02 km	0:22	14:37	158	00:02:19	0,41 km
5	0,18 km	0:50	4:30	153	00:03:09	0,59 km
6	0,01 km	0:21	38:07	157	00:03:30	0,60 km
7	0,18 km	0:48	4:20	155	00:04:18	0,78 km
8	0,02 km	0:21	17:32	162	00:04:39	0,80 km
9	0,18 km	0:49	4:31	158	00:05:28	0,98 km
10	0,03 km	2:02	62:18	132	00:07:30	1,02 km
11	0,18 km	0:47	4:21	133	00:08:17	1,20 km
12	0,02 km	0:21	23:06	158	00:08:38	1,21 km
13	0,18 km	0:49	4:37	158	00:09:27	1,39 km
14	0,01 km	0:21	59:35	163	00:09:49	1,40 km
15	0,18 km	0:49	4:30	158	00:10:37	1,58 km
16	0,01 km	0:21	50:24	165	00:10:59	1,58 km
17	0,18 km	0:48	4:33	161	00:11:47	1,76 km
18	0,01 km	0:21	31:58	168	00:12:08	1,77 km
19	0,19 km	0:47	4:10	165	00:12:56	1,96 km
20	0,03 km	2:00	72:53	136	00:14:55	1,99 km
21	0,19 km	0:47	4:07	142	00:15:42	2,18 km
22	0,02 km	0:26	24:45	160	00:16:08	2,19 km
23	0,19 km	0:48	4:05	158	00:16:55	2,39 km
24	0,01 km	0:21	60:16	166	00:17:17	2,39 km
25	0,19 km	0:47	4:05	163	00:18:03	2,59 km
26	0,01 km	0:22	33:19	167	00:18:26	2,60 km
27	0,19 km	0:46	4:06	164	00:19:12	2,79 km
28	0,00 km	0:22	144:56	168	00:19:34	2,79 km
29	0,17 km	0:46	4:31	165	00:20:20	2,96 km
30	0,01 km	2:01	158:11	138	00:22:21	2,97 km
31	0,18 km	0:44	4:01	143	00:23:05	3,15 km
32	0,02 km	0:22	22:49	165	00:23:27	3,17 km
33	0,18 km	0:46	4:12	164	00:24:13	3,35 km
34	0,02 km	0:21	21:55	170	00:24:34	3,37 km
35	0,18 km	0:46	4:13	167	00:25:20	3,55 km
36	0,02 km	0:21	15:31	170	00:25:41	3,57 km
37	0,19 km	0:45	4:03	168	00:26:27	3,76 km
38	0,02 km	0:21	17:06	173	00:26:48	3,78 km
39	0,19 km	0:45	4:01	171	00:27:33	3,97 km
40	0,05 km	2:02	40:20	143	00:29:34	4,02 km
41	0,18 km	0:45	4:04	145	00:30:19	4,20 km
42	0,02 km	0:21	16:42	166	00:30:40	4,22 km
43	0,17 km	0:45	4:21	166	00:31:25	4,40 km
44	0,02 km	0:21	22:24	175	00:31:46	4,41 km
45	0,18 km	0:44	4:04	173	00:32:30	4,59 km
46	0,03 km	0:21	13:24	176	00:32:51	4,62 km
47	0,17 km	0:45	4:16	173	00:33:36	4,79 km
48	0,02 km	0:23	18:53	176	00:33:59	4,81 km
49	0,18 km	0:45	4:13	173	00:34:43	4,99 km
50	0,05 km	2:01	37:38	145	00:36:44	5,04 km
51	0,19 km	0:44	3:55	148	00:37:28	5,23 km
52	0,02 km	0:21	18:02	169	00:37:49	5,25 km
53	0,18 km	0:43	4:01	172	00:38:32	5,43 km
54	0,01 km	0:21	45:21	178	00:38:53	5,44 km
55	0,18 km	0:43	3:54	176	00:39:36	5,62 km
56	0,01 km	0:21	24:20	179	00:39:57	5,63 km
57	0,18 km	0:43	3:51	177	00:40:39	5,82 km
58	0,02 km	0:22	23:03	180	00:41:01	5,83 km
59	0,19 km	0:42	3:44	178	00:41:43	6,02 km
60	0,06 km	9:56	154:41	118	00:51:40	6,09 km

23 mars 2010 - 20:10

Intervallträning i mässhallen

Löpning - Kort intervall

Tvåhundringar. Sex set med fem i varje. Ungefär så här: Två set med 48-varv, två set med 46-varv och två set med 44-varv

6 km
Distans

22:50
Tid

3:48 min/km
Snitt

149
Snittpuls

182
Maxpuls

Intervaller

Sträcka	Distans	Tid	Snitt
Repetition 1	200 m	00:49	4:05 min/km
Repetition 2	200 m	00:48	4:00 min/km
Repetition 3	200 m	00:49	4:05 min/km
Repetition 4	200 m	00:47	3:55 min/km
Repetition 5	200 m	00:49	4:05 min/km
Repetition 6	200 m	00:47	3:55 min/km
Repetition 7	200 m	00:49	4:05 min/km
Repetition 8	200 m	00:48	4:00 min/km
Repetition 9	200 m	00:48	4:00 min/km
Repetition 10	200 m	00:47	3:55 min/km
Repetition 11	200 m	00:46	3:50 min/km
Repetition 12	200 m	00:47	3:55 min/km
Repetition 13	200 m	00:46	3:50 min/km
Repetition 14	200 m	00:46	3:50 min/km
Repetition 15	200 m	00:46	3:50 min/km
Repetition 16	200 m	00:44	3:40 min/km
Repetition 17	200 m	00:46	3:50 min/km
Repetition 18	200 m	00:46	3:50 min/km
Repetition 19	200 m	00:45	3:45 min/km
Repetition 20	200 m	00:44	3:40 min/km
Repetition 21	200 m	00:45	3:45 min/km
Repetition 22	200 m	00:44	3:40 min/km
Repetition 23	200 m	00:44	3:40 min/km
Repetition 24	200 m	00:44	3:40 min/km
Repetition 25	200 m	00:44	3:40 min/km
Repetition 26	200 m	00:43	3:35 min/km
Repetition 27	200 m	00:43	3:35 min/km
Repetition 28	200 m	00:42	3:30 min/km
Repetition 29	200 m	00:42	3:30 min/km
Repetition 30	200 m	00:42	3:30 min/km

annons