Styrke bein:
Oppvarming 20min tredemølle
3.12km
kcal 220
10.5-11.0 km/h 1-3%
puls: max 149,74%. avg 137,68%.
Styrke:
Knebøy: 40kgx15, 50kgx12, 65kg 10x4
Tåhev: 60kgx12, 65kgx10, 70kg 8x4
Chins: 8+7+6
Leg curl: 32kgx12, 36kgx12, 41kg 10x4
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7, 240kgx6
Adductor (innside): 50kg 12x3
Spinning sykkel 10min
