Hurtig langkjøring, moldehallen, tredemølle 1t 15min:
km 13.50(11.50 1t)
Puls: max 190, 94%. avg 169, 83%.
kcal 970
p.i 41. 10.7 km/h. 1.3%
Styrketrening (uke3): 3x10
Styrketrening:
- Pull down: 60kgx10x3
Muscel involved: biceps, back.
- Chest press: 40kgx10x3
Muscel involved: pectorals, triceps, deltoids.
- Shoulder press: 20kgx10x3
Muscel involved: deltoids, triceps
- 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
- Situps: 50+50+40
- Situps skrå: 50+50
- Lår hevinger(mage): 20x3
