stinemn's treningsdagbok listevisning

---

Oppvarming 25min:
4.35km
kcal 210

puls: max 164,82%. avg 138,69%.

Styrke bryst:
Dips: 19
Benkpress: 30kgx15, 40kgx12, 45kg 7x4
Sittende skulderpress: 35kgx15, 40kg 12x4
Delta: 45kgx15, 52kgx12, 59kg 9+8, 52kgx9
Chest press: 40kgx12, 45kg 7x4
Bicepscurl: Hantler 10kgx12, 12kg 10x4
Chest press: 40kg 12x3

---

Styrke:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50, 50+50

Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kgx10, 75kgx8, 77.5kgx6, 80kgx4, 60kgx15
Hangups: 11+9+10+9
Tåhev: 60kgx15, 65kgx15, 70kg 12x4, 60kgx15
Magehev: 20x4
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Hengende magehev: 20x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 10x4
Sidehev: 20x4
Situps (benk)x30
Adductor (innside): 55kg 10x4

---

Intervall 4x5:
15 2.58
19 3.54
22 4.06
26 5.02
29 5.53
33 6.50
36 7.02
40 8.00
43 8.50
47 9.50
50 10.05
55 11.00
60 12.00
80min 14.14km
kcal 1068

tid km/h gradient
15 10.5-11.5 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 14.3 3.0%
3 10.5 1.0%
4 14.4 3.0%
3 10.5 1.0%
5 11.5
5 12.0
60min - 12.0km
20 6.0 6.0%

puls: max 187,93%. avg 164,82%.
kcal 516

puls:
15min 146,73%
4min 180,90%
3min 139,69%
4min 183,91%
3min 152,76%
4min 184,92%
3min 157,78%
4min 186,93%
3min 158,79%
4min 185,92%
3min 161,80%
10min 171,85%
20min (65), 132,66%

---

Styrke rygg/skuldre:
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx1, 45kgx12, 47.5kgx10, 50kg 8+8
Arnholdspress: 20kgx15, 35kgx4, 32.5kg 7+6+6+6, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8+8+8+10, 60kgx7
Rygghev: Vekskive 10kg 15x4
Fly: 32kgx15, 39kg 10x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Omvendt flyes: 6kg 12x4
Bicepscurl: 10kgx12, 12kg 10x4

---

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

Knebøy: 40kgx20, 50kgx15, 60kgx16, 65kgx12, 70kgx10, 75kgx8
Sittende roing: 35kgx15, 40kgx12, 45kg 10x3, 40kgx12
Tåhev: 60kgx15, 65kgx12, 70kg 10x4, 60kgx15
Hangups: 10+9+9+8
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kgx20
Biceps curl: Hantler 10kgx12, 12kg 10x4

---

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

Upper back: 35kgx12, 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Skulderpress: 22kgx15, 30kg 8+8+8+6, 22kgx12
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4
Rygghev: Vektskive 15kg 15x4
Triceps nedpress: 22.5kgx15, 25kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 7x4
Omvendt flyes: 6kg 12x4
Lower back: 60kg 15x3

---

Moldevatnet, varden, solbakken, hjem.
1t 34min

Moldevatnet og varden: 55.59min

Solbakken: 20.53 min

Hjem: 17.50min

puls: max 178,89%. avg 149,74%.
kcal 740

---

Oppvarming tredemølle:
15min 3.0km
kcal 220

Styrke:
Benkpress: 20kgx20, 30kgx15, 40kgx12, 45kx9, 47.5kgx7, 50kgx5
Magehev: 30x3
Dips: 15+15
Situps benk: 30+15, skrå 20+20
Sidehev: 20x4
Delta: 45kgx15, 52kgx12, 59kg 10x4
Biceps curl: Hantler 10kgx12, 12kgx10, 14kgx6, 12kg 10+10
Hengende magehev: 20x4
Chest press: 40kgx12, 45kg 7+8+7

---

Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx15, 65kgx10, 75kg 6x4
Nedtrekk foran: 45kgx15, 50kg 12+12, 55kg 10+10, 60kgx8
Tåhev: 60kgx15, 65kgx12, 70kg 12x4, 60kgx15
Chins: 9+8
Hangups (bredt grep): 8+6
Leg curl: 45kg 10x4, 41kgx12, 36kgx15
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 15x4
Knestående hanteldrag: 20kg 10x4

60.03kg

---

Hurtig langkjøring tredemølle:
55.45 11.0km!!!!
60min 12.0km
85min 14.50km
90min 15.0km
kcal 1205

puls: 10-60min, max 188,94%. avg 161,80%.
kcal 454, 905

puls: 25min, max 148,74%. avg 135,67%.
kcal 167,300

tid km/h gradient
0 6.0-2 3.0%
2 10.5 1.0%
3 10.6
4 10.7
5 10.8
6 10.9
7 11.0
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
55.45 11.0km!!!
56.5 11.0 6.0%
57 11.5
59 12.0
60 12.0km
60 6.0 6.0%
65 6.0 12.0%
75 6.0 15.0%
85min 14.50
85 6.0 6.0%
90min 15.0km
kcal 1205

---

Styrke rygg/skuldre/triceps:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Upperback: 35kgx12, 40kgx10, 45kg 8x4
Stående framoverbøyd roing: 40kgx15, 45kgx15, 47.5kgx12, 50kg 10x4
Militærpress: 20kgx15, 35kg 8+7+7+6, 30kgx10
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4
Rygghev: Vektskive 10kg 15x4
Nedtrekk (triceps): 22.5kgx12, 25kg 10x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8+8+8+7
Omvendt flyes: 8kgx10, 6kg 12x3
Situps: 30
Frankpress: 22kg 10x4
Magehev: 20x4

---

Styrke:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50, 50+50
Benkpress: 20kgx20, 30kgx15, 40kgx12, 45kgx10, 47.5kg 8x4
Sittende roing: 35kgx15, 40kgx12, 45kg 10x4
Total abdominal: 55kgx20, 60kgx25, 65kgx20, 70kgx15
Delta: 45kgx15, 52kgx12, 59kg 10+10+9
Bicepscurl: Hantler 10kgx12, 12kg 10x4
Chest press: 40kg 12+12+12

---

Moldevatnet - Øvre lysløype - Varden:
55min:
puls: max 179,89%. avg 159,79%.
kcal 479

Varden - Øvre lysløpe - Hjem:
33min:
puls: max 169,84%. avg 145,72%.
kcal 245

---

Intervall 4x5:
15 2.58
19 3.51
22 4.05
26 5.0
29 5.52
33 6.45
36 7.02
40 8.0
43 8.51
47 9.51
50 10.05
55 11.0
60 12.0
70min 13.0km
kcal 985

tid km/h gradient
15 10.5-11.5 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 14.3 3.0%
3 10.5 1.0%
4 14.4 og 16.0 (15sek intervall, 5sek pause)
3 10.5 1.0%
5 11.5 1.0%
5 12.0 1.0%
10 6.0 6.0%

puls: max 189,94%. avg 164,82%.
kcal 543

puls:
15min 144,72%
4min 178,89%
3min 137,68%
4min 183,91%
3min 147,73%
4min 186,93%
3min 156,78%
4min 188,94%
3min 160,80%
4min 188,94%
3min 165,82%
10min 175,87%
10min 130,65%

Chins: 9
Hangups: 9

---

Oppvarming tredemølle:
35min - 6.0km
kcal 440
10.5-11.7km/h

puls: max 157,78%. avg 142,70%.
kcal 221

Styrke rygg/skuldre:
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8+8
Militærpress: 20kgx15, 35kg 6+6+5+5, 30kgx8
Nedtrekk foran: 45kgx15, 50kg 10+10, 55kg 8+8, 60kgx6
Rygghev: Vektskive 10kg 15x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 9+10+9
Omvendt flyes: 8kg 10+10, 6kg 12+12
Lowerback: 55kg 15+15, 60kg 12x3
Bicepscurl: Hantler 10kgx12, 12kg 10x4

---

Oppvarming tredemølle:
Rolig oppvarming
15min - 2.50km
kcal 180

Styrke bein/mage (bryst og triceps):
Knebøy: 40kgx20, 50kgx15, 60kgx15, 70kg 10+10, 75kg 8+8
Chins: 6+6+6+6
Tåhev: 60kgx15, 65kg 12+12, 70kg 10+10, 75kgx10, 65kgx12
Dips: 15+15+15
Sittende roing: 35kgx12, 40kg 10+10, 45kg 8+8
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Rygghev: Vektskive 10kg 13x4
Magehev: 20x4
Sidehev: 20x4
Delta: 45kgx15, 52kgx12, 59kg 10x4
Triceps, bak hodet: 20kgx15, 22kg 12x4
Nedtrekk, triceps: 22.5kg 10x4

---

Hurtig langkjøring tredemølle:
15min 2.60km
30min 5.40km
45min 8.45km
55.50 11.0km
60 12.0km
85min 14.50km
90min 15.0km
kcal 1220

puls: max 190,94%. avg 161,80%.
kcal 519

tid km/h gradient
0 6.0 3.0%
2 10.5
3 10.6
4 10.7
5 10.8
6 11.0
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
53.5 15.5
54 16.0
54.5 16.5
55.50 11.0km
56.6 11.0 6.0%
57 11.5
58 12.0
60 12.0km
60 6.0 6.0%
65 6.0 12.0%
70 6.0 15.0%
85 14.50km
85 6.0 6.0%
90min 15.05km

---

Styrke rygg/skuldre:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Upper back: 35kgx12, 40kg 10+10, 45k 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Militærpress: 20kgx15, 35kg 7+6+4, 30kg 8+8
Nedtrekk foran: 45kgx15, 50kg 10+10, 55kg 8+8, 60kgx6
Rygghev: 15x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8+8+8+8
Omvendt flyes: 6kgx12, 8kg 10+10, 6kgx12
Bicepscurl: Hantler 10kgx12, 12kg 10x4
Lower back: 55kg 15+15, 60kg 12x3

1.5t
61kg

---

Moldevatnet og Varden:
57min
puls: max 179,89%. avg 155,77%.
kcsl 473

Varden - Hjem:
34min
puls: max 168,63%. avg 145,72%.
kcal 250

---

Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx15, 70kg 10x4
Dips: 17+16+16
Tåhev: 60kgx15, 65kg 12+12, 70kg 10+10, 60kgx15
Chins: 7+7+6
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 15x3, 5kgx20
Magehev: 20x4
Sidehev: 20x4
Et beins tåhev: 20+20x4