Hurtig langkjøring, tredemølle moldehallen: 1t 6min
km 12.0, 11.40 1t
Hastighet 10.5 - 16.0
Puls: max 192, 95%. 172, 85%.
kcal 865
1.0% gradient
Styrketrening 1t:
Pull down: 10x3x60kg
Chest press: 10x3x45kg
Shoulder press: 10x3x20kg
Biceps stående med stang: 10x3 22,5kg
Triceps nedpress: 10x3, 22,5kg
Situps: 50+50+30
Situps skrå: 50+50
Lår hevinger: 15x3
