stinemn's treningsdagbok listevisning

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Styrke bryst/biceps:
Benkress: 20kgx20, 30kgx15, 40kgx12, 45kgx10, 47.5kgx8, 50kg 6x4
Dips bryst: 10+10+10+10
Biceps curl: Hantler 14kg 8x3
Bicepscurl stang: 25kg 10x3

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Fotball reknesbanen:

- Finte/dribling
- Medtak/mottak
- Avslutning/skudd
- Spill

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Treningsledelse praksis:

Hurtighet, fotballspesifikk.

Basketball: Pasninger

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Styrke rygg/skuldre:
Roing 2082meter
kcal 115

Upper back: 35kgx12, 40kg 10x3, 45kgx8
Framoverbøyd roing: 45kgx12, 47.5kg 8+8, 50kg 6+6+6
Nedtrekk foran: 40kgx12, 45kg 10+10, 50kg 8+8, 55kgx6
Sittende skulderpress: 12kgx12, 14kgx10, 16kg 8+8+7
Sittende roing: 35kgx12, 40kg 8x4
Skulderpress m/stang: 22.5kgx12, 30kg 6+6+6+4+4
Rygghev 10kg: 12x4
Frankpress (triceps): 22kg 10x4
Nedpress(triceps): 22.5kg 10x4

2t

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Intervall 4x5:
15 2.55km
19 3.50km
22 4.03km
26 5.00km
29 5.50km
33 6.45km
36 6.98km
40 7.95km
43 8.48km
47 9.50km
50 9.98km
55 10.95km
60 12.00km
75 13.50km
85 14.50km
92 15.25km
kcal 1245

tid km/h gradient
16 6.0-11.5 1.0-3.0%
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 12.0km)
5 6.0 6.0%
10 6.0 12.0%
75min 13.50
75 6.0 15.0%
85min 14.50
85 6.0 6.0%¨92min 15.25

puls: max 190,94%. avg 161,80%.
kcal 688

puls:
15min 144,71%
4min 180,89%
3min 145,72%
4min 184,91%
3min 152,75%
4min 186,92%
3min 154,76%
4min 188,93%
3min 158,78%
4min 190,94%
3min 161,80%
10min 175,87%
32min 150,74%

Abs 20kg: 40+40+40
Abs skrå 20kg: 40+40, 40+40

Leg curl: 36kg 10+15, 41kgx12, 45kg 10+10

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Styrke bryst/biceps/mage:

Oppvarming romaskin - 10min:
2114 meter
117 kcal

Chins: 7+7+6
Benkpress: 20kgx20, 30kgx15, 40kgx12, 45kgx8, 47.5kgx8, 50kg 5+6+6
Dips: 11+8+9
Biceps/rygg, sittende roing: 35kgx12, 40kg 10x4
Delta/fly: 45kgx12, 52kgx12, 59kg 8+8+7+7
Bicepscurl: Hantler 10kgx12, 12kg 10x4
Total abdominal: 55kgx25, 60kgx20, 65kgx15m 70kg 10x4
Magehev på benk: 20x3
Biceps curl stående m/stang: 22.5kg 10+8+6+6

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Hurtig langkjøring tredemølle:
17.30min 3.0km
45min 8.40
55.56min 11.0km!!!
60min 12.0km
75min 13.50km
80min 14.02k
kcal 1102

puls 60min: max 192,95%. avg 164, 81%
kcal 548

puls 20min: max 165.82%. avg 156,77%.
kcal 115

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
42.5 13.0
45 13.5
47.5 14.0
50 14.1
51 14.2
52 14.3
52.5 14.5
53 15.0
53.5 15.5
54 16.0-17.0
55.56 11.0km!!!
56.5 11.0 3.0%
57 11.5
59 11.5-12.0 6.0%
60 12.0km
60 6.0 6.0%
65 6.0 12.0%
70min 15.0%
80min 14.0km

Abs 20kg: 40+40
Abs skrå 20kg: 40+40

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Styrke rygg/skuldre:
Roing 10mi - 2077meter
kcal 115

Upper back: 35kgx12, 40kg 10+10+10, 45kgx8
Nedtrekk foran: 40kgx12, 45kgx12, 50kg 10x4
Framoverbøyd roing: 45gx12, 47.5x10, 50kg 8x4
Skulderpress sittende med hantler: 12kgx12, 14kg 10+10, 16kg 8+8
Sittende roing: 35kgx12, 40kg 10x4
Skulderpress: 22.5kgx12, 30kg 6x4
Knestående hanteldrag: 20kg 10+8+8+8
Triceps (bak hodet): Hantler 20kgx12, 22kg 10x4
Lower back: 50kgx15, 55kg 12x4
Triceps press down: 22.5kg 10+9+9+9

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Styrke bein:

Oppvarming - roping 15min
3039 meter
166kcal

Abs 20kg: 40+40
Abs skrå 20kg: 40+40
Knebøy: 40kgx15, 50kgx12, 60kgx10, 70kg 8x4
Tåhev: 60kgx15, 65kg 12+12, 70kg 10+10
Chins 7+7+6
Magehev (på benk): 15x4
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7, 250kg 6+6+6, 260kgx6
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Total abductor: 55kgx25, 60kgx20, 65kgx15

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Treningsledelse:

Fotball 30min:
4x3 kortbanespill.

Innebandy 30min:
Pasninger - drage, slå og vipp pasning.

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Styrke overkropp:
Dips: 18+13+11
Arnholdspress: 12kgx12, 14kg 7x4
Framoverbøyd roing: 45kgx12, 47.5kgx10, 50kg 8x4, 52.5kg 8+8
Delta/fly (tryst): 45kgx15, 52kgx4
Total abdominal: 55kgx25, 60kgx20, 65kgx15, 70kgx10
Nedtrekk foran: 40kgx12, 45kgx10, 50kg 8x4
Skulderpress: 22.5kgx12, 30kg 5x4
Bicepscurl hantler: 10kgx12, 12kg 10x4

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Hurtig langkjøring tredemølle:
56.03 11.0km
60min 11.80km
75min 13.45km
kcal 1035

puls: max 190,94%. avg 162,80%.
kcal 530

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
30 11.6
32.5 11.7
35 11.8
37.5 11.9
40 12.0
42.5 12.5
45 13.0
47.5 13.5
50 14.0
51 14.1
52 14.2
52.5 14.3
53.0 14.5
53.5 15.0
54 15.5
54.5 16.0
55 16.5
56.04 11.0km!!!
57 11.0 6.0%
58 11.5 6.0%
60 11.80km
65 6.0 12.0%
72 6.0 15.0%
75min 13.45km

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Rulleski 2t 6min:
Molde-Hollingen (fergekaia Aukra) - ca. 1t
Hollingen-Molde (Seilet/progym) - ca. 1t
29.81km
puls: max 170,84%. avg 143,71%.
kcal 915

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Stykre bein/rygg:
Oppvarming roing 10min - 2114meter
117 kcal

Upper back: 35kgx12, 40kg 10x4
Knebøy: 40kgx15, 50kgx15, 60kgx12, 70kgx8, 75kg 6+6+6
Framover bøyd roing: 45kgx12, 47.5kgx12, 50kg 8x4
Tåhev: 60kgx15, 65kg 12x4
Chins: 7+5+5
Nedtrekk foran: 40kgx12, 45kg 10+10, 50kg 8+8
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7, 250kgx7
Rygg/biceps: 35kgx12, 40kg 8x4
Leg curl: 36kgx15, 41kg12, 45kg 10x4

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Styrke bryst/biceps:
Benkpress: 20kgx20, 30kgx15, 40kgx10, 45kg 8+8, 47.5kg 6+6
Dips (bryst): 10+10+10
Bicepscurl: Hantler 10kgx12, 12.5kg 10x4
Arnholdspress: 12kgx12, 14kg 7x4
Fly/delta (bryst): 45kgx12, 52kg 10+10+8, 59kgx6

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Intervall 5x4:
15 2.56
19 3.50
22 4.02
26 4.95
29 5.48
33 6.40
36 6.94
40 7.90
43 8.42
47 9.40
50 9.90
60 11.80km
75 13.30
1012

tid km/h graident
15 6.0-11.5 1.0-3.0%
4 13.8 3.0%
3 10.5 1.0%
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%
5 11.0 3.0%
5 11.0 1.0%
60min 11.80km
15 6.0 6.0%

puls: max 187,93%. avg 158,78%.
kcal 563

puls:
15min 143,71%
4min 177,88%
3min 138, 68%
4min 181,90%
3min 144,71%
4min 183,91%
3min 146,72%
4min 185,92%
3min 155,77%
4min 186,92%
3min 163,81%
10min 165,82%
15min 128,63%

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Fjelltur med klassen:
Fra teltplass (Mekvatnet) til Skihytta
ca. 2t
Fra Skihytta til Jenskurelia
ca. 1t

2t - puls: max 148,73%. avg 96,48%.
kcal 482

1t - puls: max 144,71%. avg 90,45%.
kcal 132

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Fjelltur med klassen:
Fra Mordalssvingen - Vardefjellet - Julaksla - Storheia - Mekvatnet (teltplass)
3t 50min (med pause på Julaksla)

puls: max 166,82%. avg 109,54%.
kcal 926

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Styrke rygg/bryst/skuldre/triceps:
Benkpress: 40kgx20, 30kgx15, 40kgx10, 45kg 8+8, 47.5kg 6+6
Hang ups (smalt grep): 6+6+5
Framoverbøyd roing: 40kgx12, 45kgx12, 47.5kg 10+10, 50kg 8+8
Nedtrekk foran: 40kgx12, 45kg 10+10, 50kg 8+8
Knestående hanteldrag: 81kg 10x4
Skulderpress: 30kg 6+6+6, 25kgx12
Rygghev: Vektskive 10kg 10x4
Frankpress: 25kg 10x4

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Hurtig langkjøring tredemølle:
30min 5.40km
50 9.50km
56.04 11.0km!!!
60min 11.80km
70min 12.90km
kcal 955

puls: max 188,93%. avg: 160,79%.
kcal 519

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
30 11.6
32.5 11.7
35 11.8
37.5 11.9
40 12.0
42.5 12.5
45 13.0
47.5 13.5
50 14.0
51 14.1
52 14.2
53 14.3
53.5 14.5
54 15.0
54.5 15.5
55 16.0-17.5
56.04 11.0km!!!
57 11.0 6.0%
59 11.5 6.0%
60 11.80km
70min 12.90