Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	2,00 km	9:40	4:50	00:09:40	2,00 km
2	0,39 km	1:30	3:53	00:11:10	2,39 km
3	0,07 km	1:00	15:10	00:12:10	2,45 km
4	0,28 km	1:00	3:32	00:13:10	2,74 km
5	0,05 km	0:45	14:32	00:13:55	2,79 km
6	0,13 km	0:30	3:46	00:14:25	2,92 km
7	0,04 km	0:30	13:26	00:14:55	2,96 km
8	0,42 km	1:30	3:34	00:16:25	3,38 km
9	0,03 km	1:00	32:37	00:17:25	3,41 km
10	0,28 km	1:00	3:37	00:18:25	3,68 km
11	0,03 km	0:45	25:41	00:19:10	3,71 km
12	0,13 km	0:30	3:50	00:19:40	3,84 km
13	0,04 km	0:30	12:44	00:20:10	3,88 km
14	0,38 km	1:30	3:54	00:21:40	4,27 km
15	0,06 km	1:00	16:20	00:22:40	4,33 km
16	0,28 km	1:00	3:37	00:23:40	4,61 km
17	0,06 km	0:45	13:03	00:24:25	4,66 km
18	0,14 km	0:30	3:34	00:24:55	4,80 km
19	0,05 km	0:30	10:49	00:25:25	4,85 km
20	0,40 km	1:30	3:48	00:26:55	5,25 km
21	0,09 km	1:00	11:31	00:27:55	5,33 km
22	0,28 km	1:00	3:34	00:28:55	5,61 km
23	0,07 km	0:45	10:46	00:29:40	5,68 km
24	0,15 km	0:30	3:15	00:30:10	5,84 km
25	0,02 km	0:04	3:30	00:30:14	5,85 km
26	2,24 km	12:13	5:27	00:42:27	8,10 km

18 september 2013 - 16:49

Löpning - Kort intervall

Omvänd stege:
4 x 90 s - 60 s - 30 s (60-45-30 vila)
2+2 km lugn upp/nedjogg

7,775 km
Distans

35:32
Tid

4:34 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	2,00 km	09:40	4:50 min/km
Repetition 1	386 m	01:30	3:53 min/km
Vila 60 s
Repetition 2	282 m	01:00	3:33 min/km
Vila 45 s
Repetition 3	132 m	00:30	3:47 min/km
Vila 30 s
Repetition 4	419 m	01:30	3:35 min/km
Vila 60 s
Repetition 5	276 m	01:00	3:37 min/km
Vila 45 s
Repetition 6	130 m	00:30	3:51 min/km
Vila 30 s
Repetition 7	384 m	01:30	3:54 min/km
Vila 60 s
Repetition 8	277 m	01:00	3:37 min/km
Vila 45 s
Repetition 9	140 m	00:30	3:34 min/km
Vila 30 s
Repetition 10	395 m	01:30	3:48 min/km
Vila 60 s
Repetition 11	280 m	01:00	3:34 min/km
Vila 45 s
Repetition 12	154 m	00:30	3:15 min/km
Nerjogg	2,52 km	13:52	5:30 min/km

Adidas Adios Boost
Total distans: 671 km