stinemn's treningsdagbok listevisning

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Intervaller: 8min x 4
Moldehallen technogym

Distanse:
15min: 3.00km
55min: 11.45km
65min: 13.25km
75min: 14.40km
Løpetid: 12.26km

Oppvarming 15min:
11.0-14.0 km/t 0.5%

Intervaller 40min:
8min: 13.0-13.5
2min pause: 9.5km/t
8min: 13.0-13.5
2min pause: 9.5km/t
8min: 13.0.-13.5
2min pause: 9.5km/t
8min: 13.0-13.5

Nedtrapping:
10min 11.0 0.5%
10min 7.2-6.2 8%

Puls:
Gjennomsnittspuls: 159, 80%
Makspuls: 182, 92%
Kalorier (kcal): 942

Pulssoner:
5: 00.06.01
4: 00.38.22
3: 00.27.06
2: 00.02.08
1: 00.00.00

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 151, 76%, 169, 85%
Intervall 1: 165, 83%, 172, 87%
Pause: 147, 74%, 170, 86%
Intervall 2: 168, 85%, 175, 88%
Pause: 156, 79%, 175, 88%
Intervall 3: 171, 86%, 179, 90%
Pause: 156, 79%, 174, 88%
Intervall 4: 174, 88%, 180, 91%
Pause: 160, 81%, 179, 90%
Nedtrapping 20 min: 160, 81%, 179, 90%

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Mage supersett:
Hengende magecrunch: 15x5
Situps liggende bakover: 20x5
Knestående cunch i kabel: 15x5 30kg
Stående sidehev: 15x5 25kg, 15x5 kabel 15kg
Magecrunch: 15x5 52.5kg
(1) Sidehev: 15x5
(2) V-situps: 15x5

Runder av: 1 2 3 4 5 6 7 8 9 10
(1) Chins: 5
(2) Push-up: 10

Håndstående 
HSPU 10x20

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Intervaller 4min x 6
Moldehallen technogym

Distanse:
15min: 3.00km
50min: 10.62km
65min: 13.32km
75min: 14.45km
Løpetid: 12.17km

Oppvarming 15min:
11.0-14.0 km/t 0.5%

Intervall 30min:
4min: 14.0
2min pause: 9.5km/t
4min: 14.1
2min pause: 9.5km/t
4min: 14.1
2min pause: 9.5km/t
4min: 14.2
2min pause: 9.5km/t
4min: 14.2
2min pause: 9.5km/t
4min: 14.3

Nedtrapping:
15min 11.0 0.5%
10min 7.2-6.2 8%

Puls:
Gjennomsnittspuls: 161, 81%
Makspuls: 184, 93%
Kalorier (kcal): 959

Pulssoner:
5: 00.10.12
4: 00.35.20
3: 00.24.35
2: 00.02.50
1: 00.00.09

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 149, 75%, 175, 88%
Intervall 1: 171, 86%, 179, 90%
Pause: 152, 77%, 177, 89%
Intervall 2: 173, 87%, 182, 92%
Pause: 158, 80%, 182, 92%
Intervall 3: 175, 88%, 184, 93%
Pause: 162, 82%, 184, 93%
Intervall 4: 178, 90%, 186, 94%
Pause: 163, 82%, 185, 93%
Intervall 5: 180, 91%, 187, 94%
Pause: 170, 86%, 187, 94%
Intervall 6: 181, 91%, 190, 96%
Nedtrapping 15 + 10 min: 168, 85%, 188, 95%

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Bein:
Knebøy: (30kg*10, 40kg*8, 50kg*6), 6x5 60kg
Frontbøy: 6x4 45kg
Hip-thrust: 12x8 80kg
Bulgarsk utfall: 12x5 12kg
(1) Lårstrekk bena samlet: 15x5 30kg
(2) Liggende lårcurl: 15x5 32.5kg
Leg press: 12x5 120kg
Rygghev: 15x5 20kg

Legger:
Stående tåhev: 15x5 60kg
Sittende tåhev: 15x5 32.5kg

HS
HSPU 10x10

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Mage supersett:
Hengende magecrunch: 15x5
Situps liggende bakover: 15x5 10kg
Knestående cunch i kabel: 15x5 30kg
Stående sidehev: 15x5 25kg, 15x5 kabel
Magecrunch: 15x5 50kg
(1) Sidehev: 15x5
(2) V-situps: 15x5

Håndstående 
HSPU 10x10

---

Intervaller: 8min x 4
Moldehallen technogym

Distanse:
15min: 3.00km
55min: 11.45km
65min: 13.25km
75min: 14.40km
Løpetid: 12.24km

Oppvarming 15min:
11.0-14.0 km/t 0.5%

Intervaller 40min:
8min: 13.0-13.5
2min pause: 9.5km/t
8min: 13.0-13.5
2min pause: 9.5km/t
8min: 13.0.-13.5
2min pause: 9.5km/t
8min: 13.0-13.5

Nedtrapping:
10min 11.0 0.5%
10min 7.2-6.2 8%

Puls:
Gjennomsnittspuls: 153, 77%
Makspuls: 178, 90%
Kalorier (kcal): 898

Pulssoner:
5: 00.00.00
4: 00.33.17
3: 00.30.38
2: 00.11.49
1: 00.00.17

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 151, 76%, 169, 85%
Intervall 1: 165, 83%, 172, 87%
Pause: 147, 74%, 170, 86%
Intervall 2: 168, 85%, 175, 88%
Pause: 156, 79%, 175, 88%
Intervall 3: 171, 86%, 179, 90%
Pause: 156, 79%, 174, 88%
Intervall 4: 174, 88%, 180, 91%
Pause: 160, 81%, 179, 90%
Nedtrapping 20 min: 160, 81%, 179, 90%

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Rygg og triceps
Rygg:
Markløft: 8x5 60kg, 70kg
Chins: 5 x maks 9*8*8*8*6
Roing stang: 12x4 45kg
T-bar roing smalt grep: 12x4 30kg
Nedtrekk bredt grep: 12x3 45kg
Nedtrekk smalt grep: 12x3 45kg
Sittende roing: 12x5 40kg (v13)
Enarms roing kabel: 12x4 12.5kg (v5, 6)
Facepulls: 12x4 17.5kg (v6, 7)
Nedtrekk strake armer: 12x4 12.5kg (v5)
(Rygghev: 12x5 20kg)

Håndstående
HSPU 5xmaks

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Intervaller: 8min x 4
Moldehallen technogym

Distanse:
15min: 3.00km
55min: 11.40km
65min: 13.20km
75min: 14.35km
Løpetid: 12.24km

Oppvarming 15min:
11.0-14.0 km/t 0.5%

Intervaller 40min:
8min: 13.0
2min pause: 9.5km/t
8min: 13.0-13.5
2min pause: 9.5km/t
8min: 13.0.-13.5
2min pause: 9.5km/t
8min: 13.0-13.5

Nedtrapping:
10min 11.0 0.5%
10min 7.2-6.2 8%

Puls:
Gjennomsnittspuls: 160, 81%
Makspuls: 180, 91%
Kalorier (kcal): 930

Pulssoner:
5: 00.02.31
4: 00.42.44
3: 00.24.26
2: 00.01.40
1: 00.00.00

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 151, 76%, 169, 85%
Intervall 1: 165, 83%, 172, 87%
Pause: 147, 74%, 170, 86%
Intervall 2: 168, 85%, 175, 88%
Pause: 156, 79%, 175, 88%
Intervall 3: 171, 86%, 179, 90%
Pause: 156, 79%, 174, 88%
Intervall 4: 174, 88%, 180, 91%
Pause: 160, 81%, 179, 90%
Nedtrapping 20 min: 160, 81%, 179, 90%

---

Barbell complex:
pull-up
10 DB 40kg
10 markløft 40kg
10 back row 40kg
10 back squat 40kg
10 HSPU
10 push-up 10kg
10 push press 40kg
x 8

---

Mage supersett:
Hengende magecrunch: 15x5
Situps liggende bakover: 15x5 10kg
Knestående cunch i kabel: 15x5 30kg
Stående sidehev: 15x5 25kg
Magecrunch: 15x5 50kg
(1) Sidehev: 15x5
(2) V-situps: 15x5

6 runder av:
(1) Chins: 5
(2) Push-up: 10

Håndstående 
HSPU 10x10

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Bein:
Knebøy: (30kg*10, 40kg*8), 6x5 55kg, 60kg
Frontbøy: 6x4 45kg
Hip-thrust: 12x6 80kg
Bulgarsk utfall: 12x4 12kg
(1) Lårstrekk bena samlet: 15x5 30kg
(2) Liggende lårcurl: 15x5 32.5kg
Leg press: 12x5 120kg
Rygghev: 15x5 20kg

HS
HSPU

---

Intervaller: 8min x 4
Moldehallen technogym

Distanse:
15min: 3.00km
55min: 11.25km
65min: 13.02km
75min: 14.20km
Løpetid: 12.15km

Oppvarming 15min:
11.0-14.0 km/t 0.5%

Intervaller 40min:
8min: 13.0
2min pause: 9.5km/t
8min: 13.0
2min pause: 9.5km/t
8min: 13.0
2min pause: 9.5km/t
8min: 13.0

Nedtrapping:
10min 11.0 0.5%
10min 7.2-6.2 8%

Puls:
Gjennomsnittspuls: 162, 82%
Makspuls: 180, 91%
Kalorier (kcal): 970

Pulssoner:
5: 00.04.10
4: 00.45.02
3: 00.23.25
2: 00.01.35
1: 00.00.00

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 151, 76%, 169, 85%
Intervall 1: 165, 83%, 172, 87%
Pause: 147, 74%, 170, 86%
Intervall 2: 168, 85%, 175, 88%
Pause: 156, 79%, 175, 88%
Intervall 3: 171, 86%, 179, 90%
Pause: 156, 79%, 174, 88%
Intervall 4: 174, 88%, 180, 91%
Pause: 160, 81%, 179, 90%
Nedtrapping 20 min: 160, 81%, 179, 90%

---

Rygg og triceps
Rygg:
Markløft: 8x5 60kg, 70kg
Chins: 5 x maks 9*8*8*8
Roing stang: 12x4 45kg
(Rygghev: 12x4 20kg)
T-bar roing smalt grep: 12x4 30kg
Nedtrekk bredt grep: 12x3 45kg
Nedtrekk smalt grep: 12x3 45kg
Sittende roing: 12x5 40kg (v13)
Enarms roing kabel: 12x4 12.5kg (v5, 6)
Facepulls: 12x4 17.5kg (v6, 7)
Nedtrekk strake armer: 12x4 12.5kg (v5)

Triceps:
(1) Triceps nedpress: 12x3 12.5kg (4)
(2) Triceps tau bak hodet: 12x3 10kg (4,3)

Håndstående
HSPU 5xmaks

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Intervaller 4min x 6
Moldehallen technogym

Distanse:
15min: 3.00km
50min: 10.55km
65min: 13.25km
75min: 14.40km
Løpetid: 12.00km

Oppvarming 15min:
11.0-14.0 km/t 0.5%

Intervall 30min:
4min: 14.0
2min pause: 9.5km/t
4min: 14.0
2min pause: 9.5km/t
4min: 14.0
2min pause: 9.5km/t
4min: 14.1
2min pause: 9.5km/t
4min: 14.1
2min pause: 9.5km/t
4min: 14.2

Nedtrapping:
15min 11.0 0.5%
10min 7.2-6.2 8%

Puls:
Gjennomsnittspuls: 160, 81%
Makspuls: 185, 93%
Kalorier (kcal): 978

Pulssoner:
5: 00.09.12
4: 00.37.44
3: 00.26.45
2: 00.03.15
1: 00.00.12

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 149, 75%, 175, 88%
Intervall 1: 171, 86%, 179, 90%
Pause: 152, 77%, 177, 89%
Intervall 2: 173, 87%, 182, 92%
Pause: 158, 80%, 182, 92%
Intervall 3: 175, 88%, 184, 93%
Pause: 162, 82%, 184, 93%
Intervall 4: 178, 90%, 186, 94%
Pause: 163, 82%, 185, 93%
Intervall 5: 180, 91%, 187, 94%
Pause: 170, 86%, 187, 94%
Intervall 6: 181, 91%, 190, 96%
Nedtrapping 15 + 10 min: 168, 85%, 188, 95%

---

Barbell complex:
5 pull-ups
5 markløft 40kg
5 back row 40kg
5 frontsquat 40kg
5 push press 20kg
5 back squat 40kg
5 HSPU
5 push-ups 10kg
x 10

HSPU 5 x maks

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Øvre lysløype - Varden - nedre lysløype:
Distanse: 11.81km
Tid: 01.04.30

Varden:
Tid: 00.34.39

Puls total:
Gjennomsnittspuls: 159, 80%
Makspuls: 177, 89%
Kalorier (kcal): 777

Pulssoner:
5: 00.00.00
4: 00.38.09
3: 00.13.29
2: 00.04.55
1: 00.01.27

Maks høyde: 402m
Stigning: 345m
Nedstigning: 345m

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Mage supersett:
Hengende magecrunch: 15x5
Situps liggende bakover: 15x5 10kg
Knestående cunch i kabel: 15x5 30kg
Stående sidehev: 15x5 25kg
Magecrunch: 15x5 50kg
(1) Sidehev: 15x5
(2) V-situps: 15x5

6 runder av:
(1) Chins: 5
(2) Push-up: 10

Håndstående 

(HSPU 10x10)

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Intervaller 4min x 6
Moldehallen technogym

Distanse:
15min: 3.00km
50min: 10.55km
65min: 13.25km
75min: 14.40km
Løpetid: 12.00km

Oppvarming 15min:
11.0-14.0 km/t 0.5%

Intervall 30min:
4min: 14.0
2min pause: 9.5km/t
4min: 14.0
2min pause: 9.5km/t
4min: 14.0
2min pause: 9.5km/t
4min: 14.1
2min pause: 9.5km/t
4min: 14.1
2min pause: 9.5km/t
4min: 14.2

Nedtrapping:
15min 11.0 0.5%
10min 7.2-6.2 8%

Puls:
Gjennomsnittspuls: 160, 81%
Makspuls: 184, 93%
Kalorier (kcal): 958

Pulssoner:
5: 00.09.52
4: 00.35.35
3: 00.26.36
2: 00.02.42
1: 00.00.00

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 149, 75%, 175, 88%
Intervall 1: 171, 86%, 179, 90%
Pause: 152, 77%, 177, 89%
Intervall 2: 173, 87%, 182, 92%
Pause: 158, 80%, 182, 92%
Intervall 3: 175, 88%, 184, 93%
Pause: 162, 82%, 184, 93%
Intervall 4: 178, 90%, 186, 94%
Pause: 163, 82%, 185, 93%
Intervall 5: 180, 91%, 187, 94%
Pause: 170, 86%, 187, 94%
Intervall 6: 181, 91%, 190, 96%
Nedtrapping 15 + 10 min: 168, 85%, 188, 95%

---

Bein:
Knebøy: (30kg*10, 40kg*8), 6x5 55kg, 60kg
Frontbøy: 6x4 42.5kg
Hip-thrust: 12x6 70kg
Bulgarsk utfall: 12x4 12kg
(1) Lårstrekk bena samlet: 15x5 30kg
(2) Liggende lårcurl: 15x5 32.5kg
Leg press: 12x5 120kg
Rygghev: 15x4 20kg

HS
HSPU

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Moldehallen technogym

Oppvarming 15min:
11.0-14.0 km/t 0.5%
Distanse: 3.00km

Intervaller 8min x 4

Distanse:
40min: 8.25km
50min: 10.00km
60min: 11.20km

Intervaller 40min:
8min: 13.0
2min pause: 9.5km/t
8min: 13.0
2min pause: 9.5km/t
8min: 13.0
2min pause: 9.5km/t
8min: 13.0

Nedtrapping:
10min 11.0 0.5%
10min 7.2-6.2 10%

Puls:
Gjennomsnittspuls: 165, 83%
Makspuls: 181, 91%
Kalorier (kcal): 821

Pulssoner:
5: 00.07.08
4: 00.42.39
3: 00.10.32
2: 00.01.15
1: 00.00.11