annons

Etapper

DistansTidTempoPulsTot. tidTot. dist. 
12,11 km11:335:2813700:11:332,11 km
20,40 km1:303:4312000:13:032,51 km
30,05 km1:0018:2913100:14:032,57 km
40,42 km1:303:3413800:15:332,99 km
50,06 km1:0016:1814100:16:333,05 km
60,42 km1:303:3215300:18:033,47 km
70,06 km1:0017:4516000:19:033,53 km
80,31 km1:003:1416300:20:033,84 km
90,04 km0:3012:5017300:20:333,88 km
100,30 km1:003:2018400:21:334,18 km
110,04 km0:3013:4718700:22:034,21 km
120,30 km1:003:2318600:23:034,51 km
130,04 km0:3012:3019000:23:334,55 km
140,15 km0:303:2019000:24:034,70 km
150,04 km0:3013:0119000:24:334,74 km
160,15 km0:303:1419000:25:034,89 km
170,04 km0:3011:2119100:25:334,94 km
180,17 km0:302:5918800:26:035,10 km
190,05 km0:3010:0918900:26:335,15 km
200,11 km3:0026:1015400:29:335,27 km
210,46 km1:303:1816400:31:035,72 km
220,06 km1:0017:2517100:32:035,78 km
230,43 km1:303:2718400:33:336,22 km
240,05 km1:0020:2318500:34:336,26 km
250,43 km1:303:3018200:36:036,69 km
260,05 km1:0020:3118400:37:036,74 km
270,29 km1:003:2617900:38:037,03 km
280,04 km0:3013:5218500:38:337,07 km
290,28 km1:003:3218700:39:337,35 km
300,04 km0:3013:1718700:40:037,39 km
310,27 km1:003:4418700:41:037,66 km
320,04 km0:3012:0118900:41:337,70 km
330,15 km0:303:2117900:42:037,85 km
340,04 km0:3011:5018800:42:337,89 km
350,15 km0:303:1718500:43:038,04 km
360,05 km0:309:5318700:43:338,09 km
370,19 km0:302:3618300:44:038,29 km
380,02 km0:3026:0218400:44:338,30 km
390,94 km7:408:1116800:52:129,24 km
400,01 km0:0721:0016500:52:199,25 km

26 augusti 2020 - 17:34

Intervaller 3x90-3x60-3x30sek

Löpning - Tempo
Uppvärmning
3x90sek med 60sek vila
3x60sek med 30sek vila
3x30sek med 30sek vila
Vila 3min sedan upprepa set:et en gång till.

Svårt att veta exakt vilka tempotider man ska hålla.

Men fick på en bra spurt :) - 2:36 tempo :)
9,25   km
Distans
52:19
Tid
5:39   min/km
Snitt
163
Snittpuls
202
Maxpuls
122
Kadens
Nike Vaporfly 4% ...
Total distans: 975 km
annons