stinemn's treningsdagbok listevisning

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Styrketrening:
Oppvarming ABS - 40+40, side 40 og 40.
Chins: 5+5+4+4
Lat machine,bredt grep foran: 35kgx10, 40kg 8x4.
Dips 8x4
Delta (2): 45kg 12x4
Biceps curl: 12kg14(7+7)+14+10+10
Skulderpress hantler: 10kg 8x4
Chestpress: 40kg 10x4
Skuldre hantler: 8kg 20(10+10)x4

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Intervall 4x4:
15 2.53
19 3.46
22 4.0
26 4.95
29 5.44
33 6.37
36 6.90
40 7.86
43 8.36
45 8.80
55 10.60
60min 11.20 840kcal

tid km/h gradient
15 6.0-11.5 1.0%
4 13.7 3.0%
3 10.5 1.0%
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%
1 14.1 3.0%
11 11.0 1.0%
5 6.0 6.0%

puls: max 189,94%. avg 162,80%.
kcal 473

puls:
15min 146,72%
4min 179, 89%
3min 142, 70%
4min 182, 90%
3min 149, 74%
4min 187, 93%
3min 155, 77%
4min 183, 91%
3min 156, 77%
15min 129, 64%

Abs: 40+40+40
Abs side: 40+40, 40+40

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Oppvarming tredemølle:
20min 3.40km
kcal 240

Styrke 1.5t:
Knebøy: 20kgx20, 40kgx12, 50kgx10, 60kgx8, 70kg 6+6+6+6
Stående roing: 22,5kg 10x4
Skulderpress: 22,5kg 10x4
Utfall manual: 20kg 6+6+6+6
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7
Omvendt flyes: hantler 9kg 8x4
Skulder: hantler 9kg 10x4 hver side
Frankpress: 20kg 10x4
Rotary calf: 60kg 12x4

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Fotballtrening skolen:
Spill, teknikk (pasning, vendinger), spill med vegger.

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Styrke:
Benkpress: 20kgx20, 30kgx12, 40kgx10, 45kg 8+8+6+7
Lat pulldown: 30kgx12, 35kgx10, 40kg 8x4
Dips: 8+7+6+6
Bicepscurl med stang: 22kg 10x4
Lat match: 35kgx12, 40kg 10x4
Biceps curl: 9kg 20x4

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Fotballtrening træffhuset:
Spill 5mot5 (keeper), skudd/avslitninger, fotballtennis.

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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 166,82%. avg 138,68%.
kcal 400

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Hurtig langkjøring tredemølle:
56.12 11.0km
60min 11.80km
72min 13.0km
kcal 940

puls: max 192,95%. avg 161,80%.
kcal 544

tid km/h gradient
0 6.0 3.0%
2 10.5 1.0%
5 10.6
6 10.7
8.10 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 14.4-5
54 15.0-15.5
55 16.0
56 17.0
56.12 11.0km
57 11.0 6.0%
59 11.0 3.0%
60 11.80km
60 6.0 3.0%
72min 13.0km

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Hurtig langkjøring tredemølle:
56.12 11.0km
60min 11.80km
65min 12.30km
83min 15.0km
90min 15.75km
kcal 1160

puls: max 193,96%. avg 163,81%.
kcal 544 (60min)

puls: max 178,88%. avg 149,74%.
kcal 185 (23min)

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 14.5
54 15.0
54.5 15.5
56.12 11.0km!!!
57 11.0 6.0%
60 11.80km!
60 6.0 6.0%
65 12.30km
65 11.5 1.5%
70 13.30km
70 12.0 1.5%
75min 14.30km 1055kcal
75 6.0 6.0%
83 (1t 23min) 15.0km
85min 6.0 3.0%
90min 15.75km

Styrke mage:
Abcoaster 15kg: 40+40+20
Abcoaster høyre side: 40+40
Abcoaster venstre side: 40+40

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Oppvarming før step/styrke interval:
15min 3.0km 11.0-14.0km/h
20min 3.65km
kcal 260

puls: max 176,87%. avg 166,82%.

Steppuls styrke/intervall:
Knebøy: 30kg 12x3
Stående framoverbøyd roing: 30kg 12x3
Markløft: 30kg 12x3
Utfall: 30kg 12x3
Benkpress: 30kg 12x3
Bicepscurl: 20kg 12x3
Dips far step: Vektstang 20kg 12x3
Styrke mage: Omvendt situps, skrå mage, situps.

puls: max 166,82%. avg 144,71%.
kcal 361

Styrke:
Leg press - 120kgx10, 160kgx9, 200kgx8, 220kgx7.
Rotary calf (legger) - 60kg 12+12+12+20

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Langkjøring 1t 40min:
30min 5.45km
45min 8.45km
60min 11.55km
76min 15.0km
85min 17.0km
95min 18.0km
1t 40min (100min) 18.75km
kcal 1376

puls: max 188,93%. avg 167,83%.
(1t 30min) kcal - 853 klokke

tid km/h gradient:
0 6.0 3.0%
2 10.5 1.0%
5 10.6
6 10.7
7 10.8
8 10.9
10 11.0
15 11.5
30 12.0
45 12.5
70 13.0-15.5
76 15.0km
76 11.5
80 12.0-15.5
85 17.0km
85 6.0 10.0%
90 18.00km
1t 40min 18.75km
kcal 1376

Abcoaster 10kg: 40+40+40
Abcoaster 20kg: 40+40+40+40

59.3kg!

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Oppvarming 15min tredemølle - 2.35km, 170kcal.

Styrke:
Dips: 8x4
Pulldown: 55kgx12, 60kg 8x4
Bicepscurl 22,5kg 8+7+6+6
Delta: 45kgx12, 52kg 8+7+6+6
Bryst: 7,5kg (15kg) 10x4

Puls: max 152,75%. avg 94,47%.
kcal 204

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Fotballtrening træffhuset:
Spill hel bane (blandet gutter og jenter), 3 kamper. Venstre kant.

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Styrke:
Knebøy - 20kgx20, 40kgx12, 60kgx8, 72,5kg 6x4.
Strakmark - 70kg 6x4
Knestående hanteldrag - 17kg 10x4
Utfall (med hantler) - 15kg hver arm 8x4 hver side
Lat match - 35kgx12, 40kg 8x4
Planke 1,5min x2

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Fotballtrening træffhuset:
Spill 4 mot 4, overtallsspill, teknikk/pasningstrening.

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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 158,78%. avg 131,65%.
kcal 315

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Hurtig langkjøring:
56.25 11.0km
60 11.70km
65min 12.35
kcal 900

puls: max 185,92%. avg 159,79%.
kcal 509

tid km/h gradient
0 6.0 3.0%
2 10.5
6 10.7
8 11.0
15 11.5
30 12.0
45 12.5
47.5 13.0
50 13.5
52.5 14.0
55 15.0-17.0
56.25 11.0km
60 11.70
65min 12.35

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Hurtig langkjøring tredemølle:
56.16 11.0km
60min 11.80
75min 13.45
kcal 1010

puls: max 190,94%. avg 163,81%.
kcal (56min) - 521

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
54 14.4
54.5 15.0
55 15.5
55.5 16.0-17.0
56.16 11.0km
57 11.0 6.0%
60 11.80km
60 6.0 6.0%
65 12.30
67 6.0 10.0%
75min 13.45
kcal 1010

Abcoaster: 40+40+40 10kg
skrå 40+40+40+40 10kg

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Oppvarming tredemølle 5 min
Styrke:
Knebøy - 20kgx20, 40kgx12, 60kgx8, 70kg 6+6+6+6
Markløft - 65kg 8+8+8+7
Skulderpress - 22,5kgx10. 30kg 6+6+5+5
Knestående hanteldrag - 20kg 8x4 hver side
Triceps nedprass - 22,5kg 12x4
Skulderpress opp med strak arm - Hantler 8kg 8x4
Dips (triceps) - 20x3

1-1.5min pause mellom hver

puls: max151,75%. avg 97,48%.
kcal 261

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Hurtig langkjøring Moldehallen:
56min 14sek 11.0km!!!
60min 11.75km
72min 13.0km
kcal 960

puls: max 189,94%. avg 162,80%.
kcal 537

tid km/h gradient
0 6.0 3.0%
2 10.5 1.0%
5 10.6
6 10.7
7 10.8
8 10.9
10 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
54 14.4
55 15.5-17.0
56.14 11.0km
57 11.0 6.0%
60 11.75km
60 6.0 6.0%
72min 13.0km

Planke 1.5min x3