stinemn's treningsdagbok listevisning

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.5km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 18.5-19.5
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.7-15.8
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 15.8-16.0
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 157
Makspuls: 185
Kalorier (kcal): 763

Pulssoner:
5: 00.03.08
4: 00.32.41
3: 00.15.17
2: 00.09.20
1: 00.00.18

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WOX Trøndelag 2019
Startnr.: 42
Klasse: Elite Kvinner
4.plass

Tid: 01.28.00
Distanse: 10km

Puls:
Gjennomsnittspuls: 160
Makspuls: 181
Kalorier (kcal): 1134

Pulssoner:
5: 00.04.11
4: 00.54.32
3: 00.20.45
2: 00.07.21
1: 00.01.50

If it doesn´t challenge you. It won´t change you

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Spinn45. 4x4

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.20km
55min: 12.20km
60min: 12.75km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.0
2min pause: 9.5km/t
4min: 15.0
2min pause: 9.5km/t
4min: 15.1
2min pause: 9.5km/t
4min: 15.2-15.3
2min pause: 9.5km/t
4min: 15.4-15.5

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 148
Makspuls: 180
Kalorier (kcal): 707

Pulssoner:
5: 00.00.19
4: 00.18.34
3: 00.22.51
2: 00.16.27
1: 00.01.24

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“March Madness"
3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35's/25's)
25 AbMat Sit-ups
15 Front Squats (52,5/37,5)

Time: 11.37 rx

+ 5 rounds
8 pullups
15 pushups
16 pistols

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Rygg og triceps + mage
Roing stang: 10x5 75kg, 77.5kg
Sittende roing: 10x5 55-60kg (17)
Facepulls: 12x5 25kg (8,12)
(1) Nedtrekk strake armer tau: 12x3 15kg (6,7)
(2) Nedtrekk strake armer stang: 12x3 15kg

Mage

10 Rounds:
Pullups 8
Pushups 15
Pistolsquat 16

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.5km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 18.5-19.5
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.7-15.8
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 15.8-16.0
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 153
Makspuls: 181
Kalorier (kcal): 731

Pulssoner:
5: 00.01.15
4: 00.29.22
3: 00.19.48
2: 00.09.36
1: 00.01.05

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"Fish Out of Water" 
For Time:

2k Row

10 Rounds of ""The Chief"" (155/105)

1 Round of ""The Chief"": 

3 Power Cleans

6 Push-ups

9 Air Squats
Kilos: 70/47,5

GENERAL 
• "Fish Out of Water" is a repeat from 7.7.19

Time: 14.37 rx

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Tabata maxpuls
1. Planke m/strikk - dra I strikk + mountain climber
2. GP to OH + burpees
3. Wallball + ta på hæl
4. Roing m/kettlebell + skulderpress
5. Smashball + bear squat
6. Situps m/kb + russisk twist
7. Boxjump + dips
8. Browler

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.5km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 18.5-19.5
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.7-15.8
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 15.8-16.0
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 152
Makspuls: 179
Kalorier (kcal): 731

Pulssoner:
5: 00.01.04
4: 00.19.34
3: 00.27.34
2: 00.12.03
1: 00.00.34

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PulsSpinn

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Markløft:
Oppvarming: 75kg*8, 95kg*5 105*5

Markløft: 5x8 105kg, 110kg

HSPU 100 10x10-15
Håndstående

Rounds 12
Pullups: 8
Pushups: 15
Pistolsquat: 16 (10 + 8kg)

DB snatch 5x 8+8 20kg, 22kg
DB oh lunges 5x 10+10m 18kg, 20kg

(1) Russisk twist: 5x20
(2) Butterfly situps: 5x20
Sidehev: 8x15+15 25kg
Crunch i kabel: 8x15

Dips 6x15

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TEAM of 2
80 cal row
10 rounds, you go, I go
8 db thrusters 2x15kg
6 t2b
4 D-ball over shoulder
80 cal bike-erg
10 rounds, you go, I go
3 CLJ
6 BBJO
6 c2b/pullups
80 cal ski
10 rounds, you go, I go
6 pullups
5 hspu
5m hsw

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.20km
55min: 12.20km
60min: 12.75km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.0
2min pause: 9.5km/t
4min: 15.0
2min pause: 9.5km/t
4min: 15.1
2min pause: 9.5km/t
4min: 15.2-15.3
2min pause: 9.5km/t
4min: 15.4-15.5

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 152
Makspuls: 183
Kalorier (kcal): 736

Pulssoner:
5: 00.02.41
4: 00.20.12
3: 00.21.33
2: 00.15.24
1: 00.00.18

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Tabata maxpuls
Battle rope + boxjump
Bulgarsk splittknebøy
Hoppende utfall + burpees
Russisk kb swing + amerikan kb swing
Sumo deadlift highpull + burpees
Mage
Kb one arm thrusters
Crawler

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.5km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 18.5-19.0
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.7
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 15.8-16.0
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 149
Makspuls: 178
Kalorier (kcal): 713

Pulssoner:
5: 00.00.08
4: 00.19.00
3: 00.27.33
2: 00.12.18
1: 00.00.58

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Markløft:
Oppvarming: 75kg*8, 95kg*5 105*5

Markløft: 6x3 115kg

HSPU 100 10x10-15
Håndstående

Rounds 10
Pullups: 8
Pushups: 15
Pistolsquat: 16 (10 + 8kg)

Sidehev: 8x15+15 25kg
Crunch i kabel: 8x15

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.5km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.4
1min pause
2. 30 sek x 4: 18.5-19.0
1min pause
3. 2min: 15.5
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.5
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.6-15.8
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 151
Makspuls: 182
Kalorier (kcal): 721

Pulssoner:
5: 00.00.29
4: 00.18.24
3: 00.28.55
2: 00.12.15
1: 00.00.30

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Tirsdag

"Big Bird"

AMRAP 18:

20 Dumbbell Snatches 

20/15 Calorie Assault Bike 

20 Dumbbell Box Step-Ups (24""/20"")

20 Pull-ups

Kilos: 22.5/15"

4 + 18 (pullups/ringrow)

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.20km
55min: 12.20km
60min: 12.70km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.0
2min pause: 9.5km/t
4min: 15.0
2min pause: 9.5km/t
4min: 15.1
2min pause: 9.5km/t
4min: 15.2
2min pause: 9.5km/t
4min: 15.3-15.5

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 151
Makspuls: 181
Kalorier (kcal): 722

Pulssoner:
5: 00.02.22
4: 00.17.47
3: 00.24.49
2: 00.14.03
1: 00.00.22