stinemn's treningsdagbok listevisning

---

Hurtig langkjøring tredemølle:
55.48 11.0km
60 12.0km
70min 13.0km
kcal 990

puls: max 189,94%. avg 161,80%.
kcal 545

tid km/h gradient
0 6.0-2 3.0%
2 10.5-11.0 1.0%
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 15.0
54 15.5
54.5 16.0
55.48 11.0km!!!
56.5 11.0 6.0%
58 12.0
60 12.0km
60 6.0 6.0%
66 6.0 15.0%
70min 13.0km

---

Styrke rygg/skuldre:
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Framoverbøyd roing: 40kgx15, 45kgx12, 47.5kg 10+10, 50kg 8+8
Militærpress: 20kgx15, 30kgx8, 35kg 4x4
Nedtrekk foran: 45kgx15, 50kg 10+10, 55kg 8+8+7
Sittende roing: 35kgx12, 40kg 10x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 7x4
Omvendt flyes: 6kg 12x4

---

Langkjøring:
Jogg - Moldevatnet - øvre lysløpya - varden - skihytta - øvre lysløypa - hjem.

puls:
1t 50min
max 180,89%. avg 155,77%.
kcal 909

---

Styrke rygg/skuldre:
Roing 5min - 1033meter

Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kg 10+10, 50kg 8+8
Nedtrekk foran: 45kgx15, 50kg 10+10, 55kg 10+10
Militærpress: 20kgx15, 30kg 8+8, 35kg 5+4, 30kgx8
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 7+7
Omvendt flyes: 6kgx12, 8kg 10+10, 6kgx12
Biceps curl: Hantler 10kgx12, 12kgx10, 14kgx6, 12kg 10+10
Lower back: 50kgx15, 55kgx15, 60kg 12x3

1t 30min

---

Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå: 50+50, 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kgx10, 75kgx8, 80kg 4+4, 75kgx8
Tåhev: 60kgx15, 65kg 12+12, 70kg 10+10
Chins: 8+7+7
Leg curl: 32kgx15, 36kgx15, 41kgx12, 45kg 10x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15, 65kgx20
Rygghev: Vektskive 10kg 15x4
Magehev: 20x4
Sidehev: 20x3

---

Oppvarming tredemølle:
11.0-13.0 km/h
16min 3.0km
220kcal

Styrke:
Chins: 7 1/2
Dips: 17

Styrketime Moldehallen:
Knebøy: 30kg 12x4
Markløft: 30kg 12x4
Stående roing: 30kg 12x4
Utfall (ned fra step): 20kg 12x4
Armhevinger: 12x4 ned fra step
Sidehev: 12x4
Omvendt flyes: 3kg manualer 12x4
Skulderpress: 3kg manualer 12x4
Bicepscurl stående m/stang: 17kg 12x4
Dips: Vektstang 17kg 12x4
Mage: Båten, omvendt situps

---

Intervall 5x4:
15min 2.64km
19min 3.55km
22min 4.10km
26min 5.02km
29min 5.58km
33min 6.50km
36min 7.06km
40min 8.00km
43min 8.55km
47min 9.50km
50min 10.10km
55min 11.0km
60min 12.02km
75min 13.55km
kcal 1022

tid km/h gradient
0 10.5 1.0%
3 10.6
4 10.7
6 10.8
7 10.9
8 11.0
13 11.5
14 10.5-11.0

4 13.9 3.0%
3 10.5 1.0%
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%
5 11.5 1.0%
5 12.0 1.0%
60min 12.02km
60 6.0 6.0%

puls: max 191,95%. avg 158,78%.
kcal 579

puls:
15min 137,68%
4min 180,89%
3min 141,70%
4min 180,89%
3min 147,73%
4min 186,92%
3min 154,76%
4min 188,93%
3min 157,78%
4min 191,95%
3min 158,78%
10min 166,82%
15min 123,61%

---

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

Upper back: 35kg12, 40kg 10+10, 44kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kg 10+10, 55kg 8+8
Nedtrekk foran: 45kgx12, 50kg 10+10, 55kg 8+8
Stående skulderpress: 20kgx12, 30kgx8, 35kg 5+5+4, 40kgx8
Rygghev 10kg: 15x4
Sittende skulderpress: 12kgx12, 15kg 8+8+7+7
Sittende roing: 35kg12, 40kg 10x4
Triceps bak hodet: 20kgx15, 25kg 8x4
Triceps benk (droppsett): 30

---

Hurtig langkjøring tredemølle:
55.48min 11.0km!!!
60min 12.0km
65min 12.50km
85min 14.50km
90min 15.0km
kcal 1210

puls 60min: max 191,95%. avg 163,81%.
kcal 552

puls: max 154,76%. avg 145,72%.
kcal 153

tid km/h gradient
0 6.0 3.0%
2 10.5 1.0%
4 10.6
5 10.7
6 10.8
7 10.9
8 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
55.48 11.0km!!!
56.5 11.0 6.0%
57 11.5
58 12.0
60 12.0km
60 6.0 6.0%
65 12.50km
65 6.0 12.0%
75 6.0 15.0%
85min 14.50km
90min 15.0km

Styrke mage:
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Magehev: 20x4
Sidehev: 20+20x4

Styrke mage:

---

Abs 20kg: 50+50
Abs skrå 20kg: 50+50

Styrke rygg/bryst/skuldre/biceps:
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Benkpress: 20kgx20, 30kgx15, 40kgx12, 47.5kg 8+8, 50kg 5+4
Nedtrekk foran: 45kgx12, 50kg 10+10, 55kg 8+8
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 7+6+6+6
Delta/fly (bryst): 45kgx15, 52kg 10x4
Sittende roing: 35kgx12, 40kgx4
Skulderpress: 25kg 8+8, 30kg 5+6
Rygghev 10kg: 15x4
Bicepscurl: Hantler 10kgx14, 12kgx12, 14kg 6+6, 12kg 12+12

---

Hurtig langkjøring tredemølle:
56.50 11.0km
60min 12.0km
68min 12.80km
kcal 950

puls: max 192,95%. avg 165,82%
kcal 531

tid km/h gradient
0 6.0 3.0%
2 10.5 1.0%
4 10.6
5 10.7
6 10.8
7 10.9
8 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 15.0
54 15.5
55 16.0-5
55.50 11.0km!!!
57 11.5 6.0%
58 12.0 6.0%
60 12.0km!!!
60 6.0 6.0%
68km 12.80

---

Styrke bein:
10min roing - 2062meter

Leg press: 120kgx15, 160kgx12, 200kgx10, 240kg 8x4
Tåhev: 60kgx15, 65kg 12x4, 70kg 10+10
Chins: 7+7+7
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Rygghev 10kg: 12x4

---

EKSAMEN TOPPIDRETT 3:

Spill 8 mot 8, 20min:
Posisjon, venstre ving.
Høy intensitet

Individuelle ferdigheter 30min:
Pasninger, innside og utside. Langpasninger.
Førsteforsvarsrolla, feilvendt og rettvendt.

Karakter - sterk 5

---

Styrke rygg/skuldre:
Roing 5min - 1050meter

Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kg 10+10, 50kg 8+8
Nedtrekk foran: 40kgx15, 45kgx12, 50kg 10+10, 55kg 8+8
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 9+8+8+8
Sittende roing: 35kgx12, 40kg 10x4
Skulderpress m/stang: 30kg 6+7+7+6
Triceps bak hodet: 20kgx12, 22.5kgx12, 25kg 10x4
Triceps nedpress: 25kg 10+9+10+9

---

Styrke mage, stabilisering:
Abs 20kg: 50+50
Abs skrå: 40+40
Planke: 2min x2
Sideplanke: 20+20 x3
Magehev: 20x4

---

Hurtig langkjøring:
33min 6.0km
43min 8.0km
55.50 ca. 11.0km
60min 12.0km
85min 14.50km
kcal 1165

puls: max 192, 95%. avg 165, 82%.
kcal 553

tid km/h gradient
0 6.0-2 3.0%
2 10.5 1.0%
4 10.6
5 10.7
6 10.8
7 10.9
8 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
53.5 14.5
53 15.0
53.5 15.5
54 16.0
54.5 16.5
55 17.0
55.50 11.0km!!!
56.5 11.0 6.0%
58 11.5
59 12.0
60min+ 12.0km!!!
60 6.0 6.0%
65 6.0 12.0%
65 12.50km
75min 6.0 15.0%
85min 14.50km

---

Styrke overkropp:
5min roing - 1046meter
57kcal

Dips: 17+12+10
Delta/fly: 45kgx15, 52kgx12, 54.3kgx10, 56.6kgx10, 59kg 8+8+8+6
Skulderpress: 22.5kgx12, 30kg 5+5+6+5
Total abdominal: 55kgx25, 60kgx20, 65kgx20, 70kgx15
Bicepscurl hantler: 10kgx12, 12kg 10x3, 14kgx8
Magehev: 20x3

---

Styrke bein/rygg:
Roing 10min - 2057meter
kcal 113

Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kgx10, 75kg 6x3
Chins: 7+7+7
Fremoverbøyd roing: 40kgx15, 45kgx10, 47.5kg 8x4
Tåhev: 60kgx15, 65kg 12+12, 70kg 10+10, 75kgx8
Nedtrekk foran: 45kgx12, 50kg 10+10, 55kg 8+8
Leg press: 120kgx10, 160kgx9, 200kgx8 220kgx7, 250kg 6+6
Rygg/biceps: 35kgx12, 40kg 10x4
Leg curl (0 og 5): 36kgx15, 41kgx12, 45kg 10x4
Rygghev, vektskive 10kg: 12x4

1t 45min

---

Fotball reknesbanen:
- Medtak/mottak
- Vendinger
- Innlegg/avslutning

Godkjent trener 1 kurs.

---

Jentebølgen:

5km:
Tid - 19.17!!
Plassering: 3.plass

puls:
max 192,95%. avg 184,91%.
kcal 219