Hurtig langkjøring:
30min 5.30km
53.30min 10.0km
57.45min 11.0km
60min 11.50km
kcal: 917
kcal klokke: 573
puls: max 189,94%. avg 166,82%.
min km/h gradient
2.5 10.5 1.0%
5 10.6
6 10.7
8 10.8
10 10.9
12.5 11.0
17.5 11.1
20 11.2
22.5 11.3
25 11.4
30 11.5
32.5 11.6
35 11.7
37.5 11.8
40 11.9
42.5 12.0
45 12.5
50 13.0
51 13.1
52 13.2
53 13.3
54 13.4
55 13.5
56 14.0
57 15.0
57.45 --> 11.0km
58 11.0 3.0%
60 6.0 3.0%
70min 12.55km
Styrketrening:
mage - situps
pull down: 55kgx12 60kgx10 60kgx10
chest press: 40kgx12 45kgx10 45kgx10
shoulderpress: 20kg 12x3
