4x4 intervalltrening:
15min 2.45 10.5-11.0 1.0%
19min 3.35 13.3 1.5%
22min 3.86 10.5 1.0%
26min 4.80 13.5 1.5%
29min 5.28 10.5 1.0%
33min 6.30 13.5 1.5%
36min 6.72 10.2-5 1.0%
40min 7.65 13.5 1.5-2.0%
43min 8.20 10.5 1.0%
50min 9.0km
kcal 650
puls gs, max 194,96%. avg 172,85%.
15min 163,81%
4min 182,90%
3min 163,81%
4min 188,93%
3min 169,84%
4min 191,95%
3min 171,85%
4min 194,96%
3min 171,85%
5min 150,74%
Styrketrening:
situps: 25+15
situps skrå: 15+15
biceps curl stående/stang: 22kg 10x3
triceps nedpress: 20kg 10x3
arholdspress: 22kg 10x3
low back: 45kg 12x3
