stinemn's treningsdagbok listevisning

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Fotballtrening KGB.
oppvarming boks, føre over diagonal.
Spill 5 mot 5, 4 mot 4.

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Intervalltrening 4x4:
43 min: km 8.13
53 min: km 9.23
kcal 660

4min x 4: km/h 13.3 13.3 13.5 13.5
gradient 1.5%
3min x 4: km/h 10.5 x 4
gradient 1.0%

puls sammenlagt: max 194, 96%. avg 166, 82%.

tid: km/h: gradient: puls:
15min 10.5-11.0 1.0% 159,79%
4min 13.3 1.5% 186,92%
3min 10.5 1.5% 159,79%
4min 13.3 1.0% 186,92%
3min 10.5 1.5% 168,83%
4min 13.5 1.5% 190,94%
3min 10.5 1.0% 167,83%
4min 13.5 1.5% 194,96%
3min 10.5 1.0% 169,84%
10min 6.1 1.0% 139,69%

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Hurtig langkjøring tredemølle:
1t 5min
km 11.84
kcal 850
(55 min 10.35km, 750kcal)
(1t 11.30km)
puls: max 197, 98%. avg 176,87%.

Styrketrening:
Biceps curl stående m/stang: 22kg 10x3
Triceps nedpress: 20kg 12x3
Skulder med stang, press opp: 20kg 10x3
Arnholdspress: 22kg 8x3
Situps: 50+50+40
Situps skrå: 50+50
Total abodominal: 55kg 20rep, 60kg 60rep.

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Fotballtrening gamle stadion:
pasninger, spill 4 mot 4 + joker.

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Jogging:
Moldevatnet-øvre lysløypa-varden-nedre lysløypa-(sti)øverlandsvatnet-hjem.

Moldevannet: 16.59 min
Vardeveien, parkeringsplassen: 20.52 min
Varden: 15.12 min
Hjem: 33.17 min

1t 26min:
puls - max 185,95%. avg 163,81%.
kcal 841

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Tredemølle, moldehallen:
intervall -
oppvarming 15 min: 2.46 km
4min: 3.35km 13.3 km/h 1.5%
3min: 3.87km 10.5 km/h 1.5%
4min: 4.76km 13.3 km/h 1.5%
3min: 5.27km 10.5 km/h
sammenlagt 35min: 7.0km
kcal: 500+
puls: max 193,96%. avg 172,85%.

15min: gåring oppoverbakke
km 1.70
kcal 156
speed 6.3 gjennomsnitt
gradient 8.0

situps: 50+50+30
situps skrå: 50+50

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Styrketrening:
situps: 50+50+30
situps skrå: 50+50
biceps curl stående m/stang: 22kg 10x3
triceps nedpress: 20kg 12x3
arholdspress: 22kg 10x3
skulder press opp med stang: 20kg 10x3
leg press: 120kg 10x3
abducator: 60kg 12x3

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Hurtig langkjøring, tredemølle moldehallen:
1t 5min: 12.0km (1t 11.46)
58.30 min jogging: 10.5-15.0 speed hastighet.
puls 1t: max 191,95%. avg 172,85%.
kcal 865, 580 klokke.
gradient 1.0%

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Intervalltrening 4x4, moldehallen:
45 min: 8.40km
43 min: 8.20km
kcal 606
puls gjennomsnitt: max 191,95%. avg 171,85%.
p.i 42 - speed 11.1 - gradient 1.2%

tid: km/h: gradient: puls:
15min 10.5-11.0 1.0% 166,82%
4min 13.2 1.0% 181,90%
3min 10.5 1.0% 165,82%
4min 13.2 1.5% 188,93%
3min 10.5 1.0% 169,84%
4min 13.5 1.5% 190,94%
3min 10.2 1.0% 169,84%
4min 13.5 1.5% 191,95%
5min 10.5 6.0 1.0% 138,68%

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Styrketrening moldehallen:
situps: 50+50+30
situps skrå: 50+50
pull down: 60kg 10x3
chest press: 60kg 10x3
shoulder press: 20kg 10x3
leg press: 110,110,120kg 10x3
abducator: 60kg 12x3
adducator: 55kg 12x3

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Hurtig langkjøring tredemølle:
1t 5min 11.85km
55 min 10.30km
puls 1t: max 195,97%. avg 177,88%.
kcal 846

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Hurtig langkjøring, tredemølle:
1t 11.23km(55min jogging 10.48km)
puls: avg 178,88%. max 198,98%.
kcal 800
10.5-14.0 km/h 1.0%

situps: 50+50+40
situps skrå: 50+50

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Intervalltrening, tredemølle moldehallen: 4x4
50min: 9.0km
kcal 655

tid km/h gradient puls,avg
15min 10.5-11.0 1.0% 162,80%
4min 13.2 1.5% 183,91%
3min 10.5 1.0% 166,82%
4min 13.0 1.5% 186,92%
3min 10.5 1.0% 168,83%
4min 13.2(13.5 40sek) 1.5 188,93%
3min 10.5 1.0% 170,84%
4min 13.5 1.5% 191,95%
5+5min(10min):
5min: 10.5 1.0% 149,74%
5min: 6.0 3.0%

TID: KM:
15min: 2.45
19min: 3.35
22min: 3.88
26min: 4.75
29min: 5.29
33min: 6.17
36min: 6.70
40min: 7.61
50min: 9.00

sammenlagt puls:
avg 170,84%. max 192,95%

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Styrketrening moldehallen:
pull down: 60kg 10x3
chest press: 40kg 10x3
shoulder press: 20kg 10x3
leg press: 110kg 10x3
bicepscurl stående m/stang: 22,5kg 10x3
triceps manual bak hodet: 22kg 10x3
situps: 50+50+40
situps skrå: 50+50
lår hevinger: 20+20

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Joggetur: moldevannet-lysløypa-varden.
puls: max 184,91%. avg 162,80%.
kcal 591

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Styrketrening, moldehallen:
situps: 50+50+30
situps skrå: 50+50
pull down: 60kg 10x3
chest press: 40kg 10x3
shoulder press: 20kg 10x3
adducator: 55kg 10x3
abducator: 60kg 12x3
biceps curl, stående stang: 22,5kg 10x3
triceps nedpress bak: 22kg 10x3

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Intervalltrening, tredemølle - moldehallen, 4x4:
sammenlagt, 50 min:
km 9.0 (8.10km 43 min!)
kcal 640
puls: max 196, 97%. avg 172, 85%.

Tid: km/h: gradient: puls:
15min 10.5-11.0 1.0% 168,83%
4min 13.2 1.5% 186,92%
3min 10.2-5 1.0% 169,84%
4min 13.2 1.5% 190,94%
3min 10.2-5 1.0% 173,86%
4min 13.2 1.5% 194,96%
3min 10.2-5 1.0% 177,88%
4min 13.2 1.0% 196,97%
10min 6.0-10.5 1.0% 148,73%

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Hurtig langkjøring tredemølle:
1t 5 min, hard jogging til 56 min.
km 11.65 (10.60 56min)
puls: max 195, 97%. avg 174, 86%.
kcal 830.
10.6 gjennomsnitt hastighet. 1.0% gradient.

Styrketrening:
situps: 50+50+40
situps skrå: 50+50
pull down: 60kg 10x3
chest press: 40kg 10x3
shoulder press: 20kg 10x3

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Joggetur:
hjem-moldevatnet-øvre lysløypa-varden-lysløypa-hjem.
puls: max 184, 91%. avg 163, 81%.
kcal 882
km: ca 20?

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DANACUP 2011:
1/2 finale, SEMIFINALE:
Fortuna Hjørring - Molde FK 2-1 (1-0 til pause)
2x30 min
posisjon: midtspiss

3.plass danacup 2011!!!!!!!!!!!