Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,25 km	15:39	4:49	00:15:39	3,25 km
2	1,00 km	4:11	4:11	00:19:50	4,25 km
3	0,09 km	1:00	11:43	00:20:50	4,34 km
4	1,00 km	4:20	4:20	00:25:10	5,34 km
5	0,04 km	1:00	26:37	00:26:10	5,38 km
6	1,00 km	3:57	3:57	00:30:07	6,38 km
7	0,03 km	1:00	35:44	00:31:07	6,40 km
8	1,00 km	3:59	3:59	00:35:06	7,40 km
9	0,04 km	1:00	25:15	00:36:06	7,44 km
10	1,00 km	3:38	3:38	00:39:43	8,44 km
11	0,05 km	1:00	21:41	00:40:43	8,49 km
12	1,00 km	4:08	4:08	00:44:51	9,49 km
13	0,09 km	1:00	10:36	00:45:51	9,58 km
14	2,88 km	14:16	4:57	01:00:07	12,46 km

8 augusti 2012 - 18:58

Lida - Nårunga

Löpning - Lång intervall

6x1000m + 3+3 upp/nedjogg

12,13 km
Distans

54:03
Tid

4:27 min/km
Snitt

Intervaller

Sträcka	Distans	Tid	Snitt
Uppjogg	3,25 km	15:39	4:49 min/km
Repetition 1	1000 m	04:11	4:11 min/km
Ståvila 1 min
Repetition 2	1000 m	04:20	4:20 min/km
Ståvila 1 min
Repetition 3	1000 m	03:56	3:56 min/km
Ståvila 1 min
Repetition 4	1000 m	03:58	3:58 min/km
Ståvila 1 min
Repetition 5	1000 m	03:37	3:37 min/km
Ståvila 1 min
Repetition 6	1000 m	04:07	4:07 min/km
Ståvila 1 min
Nerjogg	2,88 km	14:15	4:57 min/km

Asics GT-2170
Total distans: 1201 km