stinemn's treningsdagbok listevisning

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Hurtig langkjøring:
15min 2.60km
30min 5.55km
45min 8.65
51.18 10.0km
60min 12.15
65min 13.15
70min 13.65
Kcal 993

Puls: Max 186,93%. Avg 158,79%.
Kcal 594

Tid km/h gradient
0-2 6.0 3.0%
2-5 10.5-11.0 1.%
5 11.0
15 11.5
25 12.0
35 12.5
45 13.0
50 13.5
55 14.0
56 14.5
57 15.0
58 15.5
59 16.0
60 12.15min
60 12.0
65 6.0 6.0%

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Styrke rygg/skuldre:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Upper back: 35kg, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev: 25x4
Situps: 30+30+30
Militærpress: 20kgx15, 35kg 5+5+5+3, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx10
Omvendt flyes: 6kg 12x4, supersett med-->
Fronthev: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8+8+8+6
Lower back: 55kg 15x4
Triceps (mellom to benk): Vektskive 10kgx20, 20kg 15x4

1t 30min

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Rulleski:
KGB - Røbekk kirke - Kviltorp - Eikrem, nordbyen hjem.

Tid 55min.
km 10.40

puls: max 172,86%. avg 154,77%.
kcal 459

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Rulleski 2timer

Progym-Hollingsholmen
Tid 58.05

Hollingsholmen-Progym
Tid 01.02

puls: max 168,84%. avg 145,72%.
kcal 902

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Styrke bein/mage:
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kgx10, 75kgx8, 77.5kgx7, 80kgx6
Hangups: Kroppsvekt 11+10+10+9
Tåhev. 60kgx15, 65kgx12, 70kg 10x4, 65kgx15
Magehev: 25x4
Situps benk: 30+30
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgz14
Rygghev: Vektskive 10kg 15x4
Sidehev: 30x3
Adductor (innside lår): 50kg 12x3

1t 25min
58.4!!!!!!!

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Oppvarming tredemølle:
15min 2.60km
30min 5.55
35 6.0km
450 Kcal

Tid km/h gradient
0-2 6.0 3.0%
3 11.0
15 11.5
25 12.0
30 6.0 6.0-15.0%
35 6.0km

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Styrke rygg/skuldre:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Upper back: 35kg, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev: 25x4
Situps: 30+30+30
Militærpress: 20kgx15, 35kg 5+5+5+3, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx10
Omvendt flyes: 6kg 12x4, supersett med-->
Fronthev: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8+8+8+6
Lower back: 55kg 15x4
Triceps (mellom to benk): Vektskive 10kgx20, 20kg 15x4

1t 30min

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Styrke bryst/biceps:
Dips: 20+19+18
Sittende roing: 35kgx16, 40kgx12, 45kg 10+10, 40kgx12, 35kgx15
Delta: 45kgx15, 52kgx12, 59kg 10x4
Armhevinger: 20 (brede), 15 (smale), 15 (brede).
Biceps curl: 10kgx12, 12kg 10x4

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Tempo:
20min 3.80km
30min 5.0km
405 Kcal

Puls: Max 165,82%. Avg 147,73%.
Kcal 192

Tid km/h gradient
0-2 6.0-2 3.0%
2-5 11.0 1.0%
5 11.5
10 12.0
15 12.5
20 6.0 12.0%
25 6.0 15.0%
30min 5.0km

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Styrke bein/mage:
Abs 20kg: 50+50
Abs 20kg skrå: 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x4, 60kgx15
Hangups: 12+9+9+9
Tåhev: 60kgx15, 65kgx12, 70kg 10x4, 60kgx12
Magehev: 25x4
Situps: 30
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 15x5
Aductor(innside lår): 50kg 12x4
Rotary calf (legger): 65kg 12x3

Supersett!!!!
1t 15min

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Hurtig langljøring tredemølle:
30min 5.55
45mim 8.65
10km - 51.15
60min 12.15
65min 13.15
75min 14.20km
Kcal 1060

puls: Max 189,94%. Avg 165,82%.
Kcal 555

Tid km/h gradient:
0-2 6.0 3.0%
2-5 10.5-11.0 1.0%
5 11.0
15 11.5
25 12.0
35 12.5
45 13.0
50 13.5
55 14.0
56 14.5
57 15.0
58 15.5
59 16.0
60 12.15km
60 12.0
65 13.15km
65 6.0 6.0%
68 6.0 12.0%
75min 14.20km

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Styrke rygg/skuldre/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev benk: 25x4
Situps: 30+30+30+30+30
Militærpress: 20kgx15, 35kg 6+6+5+5
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx12
Omvendt flyes: 6kg 12x4
Frontpress: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kg 15x3, 60kg 15+15
Triceps dips: Vektskive 10kgx20, 20kg 15x4
Triceps nedpress: 22.5kg 12x3
Sidehev: 20x4

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Joggerunde Sognsvann/Nordmarka:
53min

puls: max 180,90%. avg 156,78%.
kcal 451

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Styrke:
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x4
Hangups: 9+9+8+8
Utfall benk: Hantler 14kg 12x3
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4
Omvendt flyes: 6kg 12x4
Frontpress: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Rygghev: Vektskive 10kg 10x4
Bicepscurl: 10kgx12, 12kg 10x3
Droppsett armringer 25
Situps: vektskive 10kg 30x3

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Hurtig langkjøring tredemølle, Elixia Ullevaal stadion:
15min 2.65km
30min 5.60
45min 8.65
50min 9.75
55min 10.9
60min 12.1

Puls: Max 188,94%. Avg 165,82%.
Kcal 548

Tid km/h gradient
0-2 6.0 3.0%
2-5 11.0 1.0%
15 11.5
25 12.0
35 12.5
45 13.0
50 13.5
55 14.0
56 14.5
57 15.0
58 15.5
59 16.0
60 12.1km
60 5-6.0 2-6.0%.
65min 12.5

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Oppvarming:
5min mølle
5min staking

Styrke rygg/skuldre:
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Sittende roing: 35kgx15, 40kgx12
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev: 20x4
Situps benk: 30+30+30
Militærpress: 20kgx15, 35kg 6+5+5+5, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx12
Rygghev: 15+15+12+12
Omvendt flyes: 6kg 12x4
Frontpress?: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kg 15+15, 60kg 15+15
Dips benk (triceps): Vektskive 10kgx20, 20kg 15x3

1t 30min

Puls: max 143,71%. Avg 107,53%. Kcal 379

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Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x4
Hangups: 10+9+9+8
Tåhev: 60kgx15, 65kgx12, 70kg 10x4, 60kgx15
Magehev: 20x4
Situps: 30+30+30
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 15x4
Sidehev: 20x4
Utfall fra benk: Hantler 12kg 12x3
Et beins tåhev: Kroppsvekt 20x4

Vekt 59.3

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Styrke bryst/skuldre/biceps:
Dips bryst: 15+12+10
Chest press: 40kg 10x4
Omvendt flyes: 6kg 12x4
Frontpress: 6kg 12x4
Delta: 45kgx15, 52kgx12, 59kg 10x4
Bicepscurl: Stang 22.5kg 10x4
Armhevinger: supersett 25

45min

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Intervall 4x5:
15 2.63
19 3.57
22 4.10
26 5.05
29 5.56
33 6.51
36 7.05
40 8.0
43 8.54
47 9.50
50 10.05
55 11.0
60 12.0
65 12.50
75 13.50
77 13.70
Kcal 1070

Tid km/h gradient
15 6.0-12.0 1.0-3.0%
4 14.0 3.0%
3 10.5 1.0%
4 14.1 3.0%
3 10.5 1.0%
4 14.2 3.0%
3 10.5 1.0%
4 14.4 3.0%
3 10.5 1.0%
4 14.5 3.0%
3 10.5 1.0%
5 11.5
5 12.0
5 6.0 6.0%
10 6.0 12.%

Puls: Max 185,92%. Avg 152,76%.
Kcal 573

Puls:
15min 141,70%
4min 176,87%
3min 138,69%
4min 179,89%
3min 138,69%
4min 181,90%
3min 143,71%
4min 182,91%
3min 145,72%
4min 185,92%
13min 163,81%
15min 135,67%