stinemn's treningsdagbok listevisning

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Styrke rygg/skuldre/bispes:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50

Upper back: 35kgz12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev: 20x4
Militærpress: 20kgx15, 35kg 6+6+6+5, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx12
Situps: Benk 30
Rygghev: Vektskive 10kg 15x4
Omvendt flyes: Hantler 6kg 12x4
Fronthev?: Hantler 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8+8+7
Lower back: 55kg 15x4
Biceps curl: Hantler 10kgx12, 12kg 10x4

1t 30min
Vekt: 59.6kg

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Joggetur: Moldevatnet-lysløpya

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Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50

Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kgx10, 75kgx8+8+8, 60kgx15
Hangups: 9+9+8+8
Bulgariake utfall: 12.5kg 12x3
Magehev: Benk 20x4
Tåhev: 60kgx15, 65kgx12, 70kg 10x4, 65kgx15
Situps benk: 30+30
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Sidehev: 20x4

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Hurtig langkjøring tredemølle:
30min 5.50km
45min 8.65km
11km - 55.38
60min 12.11
70min 14.15km
75min 15.20 1103kcal
90min 16.75
kcal 1225

puls 75min: Max 183,91%. Avg 156,78%. kcal 622

tid km/h gradient
0-2 6.0-2 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 12.11km
60 12.0
70min 14.15km
70 12.5
75min 15.20km
75 6.0 6.0%
90min 16.75

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Rulleski:
Nakken kiosk -> Lønseth
Lønseth - Båthavna/Nakken kiosk.

1t 10min
18.35km

puls: max 159,79%. avg 139,69%.
kcal 470

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Styrke rygg/skuldre:
Abs 20kg: 50+50
Abs 20kg skrå: 50+50, 50+50
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Sidehev: 20x4
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 10x4
Magehev: 20x4
Militærpress: 20kgx15, 35kg 6+6+6+5, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx12
Situps benk: 50
Omvendt flyes: 6kg 12x4
Skulderpress front: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kg 15+15+15, 60kgx15, 65kgx
Dips: Vektskive 10kgx20, 20kg 12x4

1t 45min
Puls: max 136,68%. Avg 99,49%.
Kcal 313

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Styrke bein/mage:
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x4, 60kgx12
Hangups: 8+8+7+7
Sittende roing: 35kgx15, 40kg 12x4
Tåhev: 60kgx15, 65kgx12, 70kg 10x4, 60kgx15
Magehev benk: 20x4
Leg curl: 36kgx15, 41kgx12, 40kg 10x4
Hengende magehev: 20x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 15x4
Situps: 30+30
Utfall: Hantler 12kg 12x3

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Tredemølle: 3.50km
Kcal 260

Oppvarming:
12min 2.0km
150 kcal

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Styrke rygg/skuldre/mage:
Hangups: 7
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev benk: 20x4
Skulderpress: 20kgx15, 35kg 5+5, 32.5kg 7+7, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 50kgx12
Situps benk: 30+30
Skulderpress front: Hantler 6kg 12x4
Omvendt flyes: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kg 15x4, 60kgx14
Dips triceps: 20, Vektskive 10kgx20, vektskive 15kgx15, vektskive 20kg 12x4

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Oppvarming tredemølle:
24.45min 5.0km
30min 5.70
kcal 415
km 11.0-18.0

puls: Max 179,89%. Avg 155,77%.
kcal 217

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Styrke overkropp:
Pulldown: 55kgx15, 50kgx12, 60kg 10+10
Chest press: 40kg 12+12, 45kg 10+10
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Delta: 45kgx15, 52kgx12, 59kg 10x4
Omvendt flyes: 6kgx12, 8kg 10x4
Bryst: Hantler 12kgx15, 14kgx12, 16kg 8+7+7+8
Bicepscurl: Hantler 10kgx12, 12kg 10x4
Skulderpress: 22.5kgx12

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Hurtig langkjøring:
15min 2.60km
30min 5.52km
45min 8.60km
10km - 51.18
60min 12.10km
65min 13.20km
75min 14.20km
kcal 1060

puls: max 187,93%. avg 161,80%.
avg 570

tid km/h gradient
0 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 12.10km
60 12.0
65 13.20
65 6.0 10.0%
75min 14.20km

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Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x4, 60kgx
Hangups: 9+8+7+7
Tåhev: 60kgx15, 65kgx12, 70kg 10x4, 65kgx15
Magehev (benk): 20x4
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Hengende magehev: 20x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 15x4
Sidehev: 20x4
Situps benk: 30+30
Utfall fra benk: Hantler 10kg 12x3

1t 30min
puls: max 156,78%. avg 110,55%.
kcal 367
vekt: 59.7kg

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Hurtig langkjøring tredemølle:
30min 5.45km
45min 8.45km
55.40 11.km!!!
60min 12.0 (885 kcal)
85min 14.50km
90min 15.0km
kcal 1210

puls 60min: max 187,93%. avg 157,78%.
kcal 499 (885)

puls 30min: max 148,74%. avg 138,69%.
kcal 164 (325)

tid km/h gradient
0 6.0 3.0%
2-5 10.5-11.0 1.0%
15 11.1
17.5 11.2
20 11.3
22.5 11.4
25 11.5
27.5 11.6
30 11.7
32.5 11.8
35 11.9
37.5 12.0
40 12.5
45 13.0
47.5 13.5
50 14.0
51 14.1
52 14.2-3
52.5 14.5
53 15.0
54 15.5-16.0
55 17.5
55.40 11.0km!!
56 11.5 6.0%
58 12.0 6.0%
60 12.0km
60 6.0 6.0%
65 6.0 12.0%
75 6.0 15.0%
85 14.50km
85 6.0 6.0%
90 15.0km

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Oppvarming tredemølle:
11min 2.0km
15min 2.50km
kcal 180

Styrke rygg/skuldre:
Upper back: 35kgx12, 40kgx10, 45kg 8x4
Stående framoverbøyd roing: 40gx15, 45kgx12, 47.5kgx10, 50kg 10x4
Nedpress foran: 45kgx15, 50kgx12, 55kg 10x4, 50kgx12
Militærpress: 20kgx15, 37.5kgx4, 35kg 6+4, 32.5kg 8+6, 30kgx8
Magehev: 20x3
Omvendt flyes: 6kgx12, 8kgx15, 14kgx12, 16kg 8x4
Lower back: 55kgx15, 60kg 12x4
Bicepscurl: Hantler 10kgx12, 12kg 10x4

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Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x4, 60kgx12
Hanups: 10+9+8+8
Dips: 18
Tåhev: 60kgx15, 65kgx15, 70kg 10x4, 65kgx15
Magehev: 20x4
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Hengende magehev: 20x4
Total abdominak: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 15x4
Bulgarisk utfall (ned fra benk): Hantler 10kg hver side, 12+12, stabil (10-20sek)x2 hver side.
Situps benk: 30

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Moldevatnet - øvre lysløypa - varden - moldevatnet - hjem.
tid: 1t, 46min.

puls: max 177,88%. avg 149,74%.
kcal 829

Moldevatnet:
20min 47sek.
puls: max 174,87%. avg 158,,79%.

Varden:
31min 40sek.
puls: max 177,88%. avg 156,78%.

Hjem:
53min 56sek.
puls: max 175,87%. avg 141,70%.

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Styrke rygg/skuødre:
Upper back: 35kgx15, 40kgx12, 45kg 10x4
Stående framoverbøyd roing: 45kgx15, 47.5kgx12, 50kg 10x4
Militærpress: 20kgx15, 37.5kgx4, 35kg 6+5, 32.5kg 6+6, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 60kgx6
Rygghev: Vektskive 10kg 15x4
Omvendt flyes: 6kgx12, 8kg 10x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kgx15, 60kg 12+12+15+15
Bicepscurl: Hantler 10kgx12, 12kg 10x4

1.5t
59.3kg

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Tempo tredemølle:
30min 6.40km
35min 6.75km

puls: maz 181,90%. avg 155,77%.
kcal 250

tid km/h gradient
0-2 6.0 3.0%
3 11.0
5 11.5
10 12.0
15 12.5
20 13.0
25 13.5
26 14.0
27 14.5
28 15.0
29 15.5-16.0
30 6.10km
30 6.0 3.0%
35min 6.75km

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Hurtig langkjøring tredemølle:
30min 5.45km
40min 7.45km
45min 8.45km
50min 9.60km
54.39 11.0km!!!
60min 12.0km!
65min 12.50km
75min 13.50km
85min 14.0km
90min 15.0km
kcal 1210

puls: max 190,95%. avg 157,78%.
kcal 719

puls 60min: max 190,95%. avg 162,81%.

puls 30min: max 166,83%. avg 146,73%.

tid km/h gradient
0 6.0 3.0%
2-5 10.5-11.0 1.0%
15 11.1
17.5 11.2
20 11.3
22.5 11.4
25 11.5
27.5 11.6
30 11.7
32.5 11.8
35 11.9
37.5 12.0
40 12.5
45 13.0
47.5 13.5
50 14.0
51 14.1
52 14.2
52.5 14.5
53 15.0
53.5 15.5
54 16.0
54.5 16.5
55 17.0
55.39 11.0km!!!
56 11.5 6.0%
60 6.0 6.0%
65 6.0 12.0%
75 6.0 15.0%
85 6.0 6.0%
90 15.0km