Hurtig langkjøring tredemølle: 1t 10 min.
12.75km (11.42 1t)
Puls: max 191, 94%. avg 169, 83%.
kcal 920
P.I 41. 11.0 km/h
Styrketrening:
- Pull down: 60kgx10x3
Muscel involved: biceps, back.
- Chest press: 40kgx10x3
Muscel involved: pectorals, triceps, deltoids.
- Shoulder press: 20kgx10x3
Muscel involved: deltoids, triceps
- Total adobinial: 65kgx15x2
Muscel involved: adobinimal rectus, rectus femoris, hip.
- Adducator: 55kgx10x3
Muscel involved: adducator.
- Adbucator: 60kgx10x3
Muscel involved: tensor of fascia løta, gluteus.
- Biceps curl stående med stang: 22,5kgx10x3
Muscel involved: Biceps
- Triceps nedpress med manual: 22kgx10x3
Muscels involved: Triceps
Pulsklokke styrke:
1t 15min -
max 147, 72%
avg 106, 52%
kcal 301
