stinemn's treningsdagbok listevisning

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Hurtig langkjøring:
15min 2.60km
30min 5.50km
45min 8.50km
60min 11.70km
76min 15.0km
90min 16.52km
kcal 1210

puls: max 179,89%. avg 162, 80%.
kcal 693 (1t 18min)

tid km/h gradient
0 6.0-2 3.0%
2 10.5
5 10.6
6 10.7
8 11.0
10 11.5
30 12.0
45 12.5
55 13.0
57.5 13.5
60 11.70km
60 12.0
70 12.5
76min 15.0km
76min 6.0 6.0%
90min 16.52 kcal 1210

Styrke mage:
Planke: 1min 50sek x3
Sidehev: 20+20 x3
Mage-ben hev: 20x3

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Styrke overkropp:
Roing 15min:
2917meter
kcal 155
37 s/m

Styrke 1t 15min:
Dips: 16+11+9
Delta/flyes(bryst): 45kgx12, 52kg 10x4
Upper back: 35kgx12, 40kg 10x4
Militærpress: Hantler 12kgx12, 14kg 8+8+8+7
Biceps curl: Hantler 10kgx12, 12kg 10x4
Knestående hanteldrag: 20kg 8x4
Triceps bak hodet: 20kgx12, 22kg 8x4

1-1.5min pause mellom settene
60.8kg

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Hurtig langkjøring tredemølle:
52min 10.0km
55min 10.60km
60min 11.65km
75min 12.30
kcal 1025

puls: max 185,92%. avg 159,79%.

tid km/h gradient
0 6.0-2 3.0%
2 10.5
5 10.6
6 10.7
7 10.8
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
37.5 11.9
40 12.0
42.5 12.5
45 13.0
47.5 13.5
50 14.0
50-52 15-16.5
52 10.0km
52 11.0 6.0%
55 12.0 1.0%
57.5 12.5
59 14.0
60min 11.65
65min 12.20
65 6.0 12.0%
70 6.0 15.0%
75min 13.30km
kcal 1025

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Styrke bein:
Oppvarming 20min tredemølle
3.12km
kcal 220
10.5-11.0 km/h 1-3%
puls: max 149,74%. avg 137,68%.

Styrke:
Knebøy: 40kgx15, 50kgx12, 65kg 10x4
Tåhev: 60kgx12, 65kgx10, 70kg 8x4
Chins: 8+7+6
Leg curl: 32kgx12, 36kgx12, 41kg 10x4
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7, 240kgx6
Adductor (innside): 50kg 12x3

Spinning sykkel 10min

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Fotballtrening Træffhuset:
Teknikk, spill 5mot 5.

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Styrke mage/rygg:
Abs 20kg: 40+40
Abs skrå: 40+40
Pulldown: 55kgx12, 60kg 10x4
Planke: 1.50minx3
Sidehev: 20+20x2
Nedtrekk foran: 40x12, 45kg 8x4
Situps(benk): 20+10, skrå 25+25
Upper back: 35kgx12, 40kg 10x4
Knestående hanteldrag: 18kg 8x4
Magehev: 15x3
Lower back: 50kg 12x4

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Styrke overkropp:
Dips: 15+11+10
Delta/fly: 45kgx12, 52kg 10x4
Arnholdspress: 12kgx10, 14kg 8+7+7+7
Biceps curl m/stang: 22.5kg 8+10+8+8
Triceps nedpress: 22.5kg 8x4 (droppsett 20dips)
Chest press: 45kg 8+8+7+7

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Hurtig langkjøring:
56.08 11.0km!!!
60min 11.80
70 12.80km
72 13.0km
kcal 975

puls: max 192,95%. avg 162,80%.
kcal 523

tid km/h gradient
0 6.0-2 3.0%
2 10.5 1.0%
5 10.6
6 10.7
7 10.8
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
55.15 16.5
55.5 16.5-17.5
56.08 11.0km!!!
57 11.0 3.0%
58.30 11.0 6.0%
60min 11.80km
60 6.0 6.0%
62 12.0km
65 6.0 12.0%
70 12.80km
72min 13.0km
kcal 975

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Styrke bein/rygg:
Oppvarming:
11min 2.0km
15min 2.42km
kcal 175
km/h 11.0-13.0

Styrke bein/rygg:
Knebøy: 40kgx15, 50kgx12, 60kg 12x4
Knestående framoverbøyd roing: 40kgx12, 45kgx10, 47.5kg 10+10+10
Tåhev: 60kgx12, 65kgx10, 70kg 8x4 (40kg droppsettx10)
Chins: Kroppsvekt 7+6
Row: 20kgx12, 25kgx12, 30kg 10x4
Pulley: 25kgx12, 30kg 10x4
Leg curl: 32kgx12, 36kgx10, 41kg 8x4

1t 45min
puls: max 167,83%. avg 108,53%.
kcal 405

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Rolig gåtur: Opp og ned varden.

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Styrke overkropp:
Dips smale triceps: 15+11+9
Delta/fly: 45kgx12, 52kgx10, 59kg 10+8+8+7
Skulder roing: 22.5kg 10x4 -> (uten pause)
Skulderpress m/stang: 22.5kg 6+6+6+5
Chest press: 40kgx12, 45kg 10x4
Mage, benk (senke/heve bein): 15+15+20

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Hurtig langkjøring tredemølle:
56.10 11.0km
60min 11.80km
66min 12.50km
75min 13.35km
85min 14.40km
kcal 1090

puls: max 193, 96%. avg 164,81%.
kcal 556(løping 1t)

puls (gå 20min): max 159,79%. avg 138, 68%.

tid km/h gradient
0 6.0 3.0%
2 10.5 1.0%
5 10.6
6 10.7
7 10.8
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 14.4
54 15.0
54.4 15.5
55 16.0
55.5 16.5
56.10 11.0km!!!
60 11.80km
60 6.0 6.0%
66 6.0 12.0%
70 6.0 12.80km
70 6.0 15.0%
75 13.35km
75 6.0 3.0%
85min 14.40 kcal 1090

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Styrke bein/rygg:
Knebøy: 40kgx15, 50kgx12, 60kg 10x4.
Stående framoverbøyd roing: 40kgx12, 45kgx10, 47.5kgx8, 50kg 8+8+8
Tåhev (maskin): 60kgx12, 70kg 8x4
Chins: Kroppsvekt 7! +5
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7
Row: en arms 8+8, 40kg 8x4
Rykk - dra bak: 35kgx12, 40kg 8x4
Leg curl: 32kgx10, 36kgx10, 41kg 8+8
Lower back: 50kg 12x3

59.6kg

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Tempo, oppvarming:
22min 4.05km
26.25 5.0km
35min 6.0km
kcal 430

puls: max 171,85%. avg 150,74%.
kcal 209

tid km/h gradient
0 6.2 3.0%
2 10.5
5 11.0
10 11.5
15 12.0
20 12.5
22.5 13.0
26.25 5.0km
27 6.0 6.0&
30 6.0 3.0%
35min 6.0km

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Styrketrening bryst/rygg:
Benkpress: 20kgx20, 30kgx10, 40kgx8, 45kgx8, 47.5kg 7+7+5
Militærpress: 20kgx10, 30kg 5x4
Hengende dips (bryst): 8x4
Rygg, nedtrekk foran: 40kgx12, 45kg 10+10, 50kg 8+8
Rygg, nedtrekk bak: 45kgx8, 50kg 6+6+8
Knestående hanteldrag: 17.5kg 10+10x4

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Treningsledelse praksis:
- Fotball - pasninger
- Fotballspesifikk utholdenhet, teknisk løype, 4x4

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Fotballtrening Reknesbanen:
- Innlegg/avslutning
- Tekniks sirkel
- Spill hel bane, 12 mot 12.

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Treningsledelse praksis:
Turning - framlengs/baklengs rulle, hodestående, stift
Spesifikk spensttrening for fotball - hopp over hekker, opp og heade, spill med heading.

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Styrketime Moldehallen:
Knebøy: 30kg 12x4
Markløft: 25kg 12x4
Stående roing: 25kg 12x4
Utfall (ned fra step): 17kg 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

Puls: max 159,79%. avg 134,66%.
kcal 307

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Hurtig langkjøring tredemølle:
56.20 11.0km
60min 11.80km
62min 12.0km
70min 12.85km
kcal 950

puls: max 190,94%. avg 164,81%.
kcal 540

tid km/h gradient
0 6.0 3.0%
2 10.5 1.0%
5 10.6
6 10.7
7 10.8
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 14.4
54 15.0
55 16.0
56.20 11.0km
57 11.0 6.0%
60 11.80km
60 6.0 6.0%
62 12.0
70min 12.85km
kcal 950