Oppvarming tredemølle, moldehallen.
30 min: 5.20km, 400kcal.
puls max 171, 84%. avg 156, 77%.
Styrketrening 1t 10min:
Pull down: 10x3x60kg
Chest press: 10x3x40kg
Shoulder press: 10x3x20kg
Leg press: 10x3 110kg
Adducator: 10x3x55kg
Adducator(fasica lata,gluteus): 10x3x60kg
Biceps stående med stang: 10x3 22,5kg
Triceps manualer: 10x3, 22kg
Lårhevinger: 20x3
max 130, 64%. avg 95, 47%.
kcal 217.
