stinemn's treningsdagbok listevisning

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Rygg og triceps
Rygg:
Markløft: 8x5 60kg
Chins: 5 x maks 9*8*8*8
Roing stang: 10x4 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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Mage supersett:
Hengende magecrunch: 15x5
Situps liggende bakover: 15x5
Knestående cunch i kabel: 15x5 30kg
Stående sidehev: 15x5 25kg
Magecrunch: 15x5 50kg
(1) Sidehev: 15x5
(2) V-situps: 15x5

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

Håndstående
HSPU 10x10

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Bein:
Knebøy: (30kg*10, 40kg*8), 6x5 55kg
Frontbøy: 6x4 40kg
Bulgarsk utfall: 12x4 12kg
Hip-thrust: 12x6 60kg
(1) Lårstrekk bena samlet: 15x5 35kg
(2) Liggende lårcurl: 15x5 35kg
Leg press: 12x5 120kg
Rygghev: 15x4 20kg

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

HS
HSPU

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Intervaller 4min x 6
3T

Distanse:
15min: 3.00km
50min: 10.80km
65min: 13.65km
75min: 14.80km
Løpetid: 12.50km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervall 30min:
4min: 14.2
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4-14.5
2min pause: 9.5km/t
4min: 14.5-14.6
2min pause: 9.5km/t
4min: 14.6-14.8
2min pause: 9.5km/t
4min: 14.6-14.8

Nedtrapping:
15min 11.0-11.5 1.0%
10min 7.2-6.2 10%

Puls:
Gjennomsnittspuls: 158, 80%
Makspuls: 181, 91%
Kalorier (kcal): 913

Pulssoner:
5: 00.03.50
4: 00.40.51
3: 00.27.36
2: 00.02.40
1: 00.00.13

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 145, 73%, 167, 84%
Intervall 1: 164, 83%, 174, 87%
Pause: 141, 71%, 169, 85%
Intervall 2: 165, 83%, 175, 88
Pause: 148, 75%, 170, 86%
Intervall 3: 169, 85%, 179, 90%
Pause: 154, 78%, 178, 90%
Intervall 4: 171, 86%, 182, 92%
Pause: 155, 78%, 181, 91%
Intervall 5: 174, 88%, 182, 92%
Pause: 156, 79%, 181, 91%
Intervall 6: 176, 89%, 185, 93%
Nedtrapping 15 + 10 min: 158, 80%, 181, 91%

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Vestbyen-Nidaros 4-2
Posisjon; midtbane

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Mage supersett:
Hengende magecrunch: 15 + hold x5
Situps liggende bakover: 15x5
Sidehev: 15x5
V-situps: 15x5
Knestående cunch i kabel: 15x5 vektskive 9-10
Stående sidehev: 15x5 25kg

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

Håndstående
HSPU 8 sett

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Mage supersett:
Hengende magecrunch: 15 + hold x5
Situps liggende bakover: 15x5
Sidehev: 15x5
V-situps: 15x5
Knestående cunch i kabel: 15x5 vektskive 9-10
Stående sidehev: 15x5 25kg

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

Håndstående
HSPU 8 sett

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Rygg og triceps
Rygg:
Chins: 4 x maks 9*8*8*8
T-bar roing smalt grep: 12x5 30kg
Rygghev: 12x5 20kg
Nedtrekk bredt grep: 12x3 40-45kg
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

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Intervaller 4min x 6
3T

Distanse:
15min: 3.00km
50min: 10.80km
65min: 13.62km
75min: 14.78km
Løpetid: 12.35km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervall 30min:
4min: 14.2
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4-14.5
2min pause: 9.5km/t
4min: 14.5-14.6
2min pause: 9.5km/t
4min: 14.6-14.8
2min pause: 9.5km/t
4min: 14.6-14.8

Nedtrapping:
15min 11.0-11.5 1.0%
10min 7.2-6.2 10%

Puls:
Gjennomsnittspuls: 158, 80%
Makspuls: 184, 93%
Kalorier (kcal): 933

Pulssoner:
5: 00.11.07
4: 00.37.12
3: 00.23.27
2: 00.02.28
1: 00.00.00

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 145, 73%, 167, 84%
Intervall 1: 164, 83%, 174, 87%
Pause: 141, 71%, 169, 85%
Intervall 2: 165, 83%, 175, 88
Pause: 148, 75%, 170, 86%
Intervall 3: 169, 85%, 179, 90%
Pause: 154, 78%, 178, 90%
Intervall 4: 171, 86%, 182, 92%
Pause: 155, 78%, 181, 91%
Intervall 5: 174, 88%, 182, 92%
Pause: 156, 79%, 181, 91%
Intervall 6: 176, 89%, 185, 93%
Nedtrapping 15 + 10 min: 158, 80%, 181, 91%

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Bein:
Knebøy: (30kg*10, 40kg*8), 6x5 55kg
Frontbøy: 6x4 40kg
Bulgarsk utfall: 12x4 12kg
Hip-thrust: 12x6 60kg
(1) Lårstrekk bena samlet: 15x5 35kg
(2) Liggende lårcurl: 15x5 35kg
Leg press: 12x5 120kg
Rygghev: 15x4 20kg

HS
HSPU

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Intervaller 4min x 6
Moldehallen technogym

Distanse:
15min: 3.00km
50min: 10.60km
65min: 13.36km
75min: 14.50km
Løpetid: 12.04km

Oppvarming 15min:
11.0-14.2 km/t 0.5%

Intervall 30min:
4min: 14.2
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.4

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

Puls:
Gjennomsnittspuls: 161, 81%
Makspuls: 184, 93%
Kalorier (kcal): 963

Pulssoner:
5: 00.09.45
4: 00.37.54
3: 00.24.42
2: 00.02.53
1: 00.00.08

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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6 runder av:
Chins 5
HSPU 5
DB 10
Utfall 10
Push-up: 10

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Øvre lysløype - Varden - nedre lysløype:
Distanse: 11.78km
Tid: 01.03.38

Varden:
Tid: 00.34.56

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: 15 + hold x5
Situps liggende bakover: 15x5
Sidehev: 15x5
V-situps: 15x5
Knestående cunch i kabel: 15x5 vektskive 9-10
Stående sidehev: 15x5 25kg

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

Håndstående
HSPU topp; 5 - 6 sett + maks

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Rygg og triceps
Rygg:
Chins: 4 x maks 9*8*8*8
T-bar roing smalt grep: 12x5 30kg
Rygghev: 12x5 20kg
Nedtrekk bredt grep: 12x3 40-45kg
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

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Intervaller 4min x 6
Moldehallen technogym

Distanse:
15min: 3.00km
50min: 10.60km
65min: 13.30km
75min: 14.72km
Løpetid: 12.04km

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

Intervall 30min:
4min: 14.2
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.4

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

Puls:
Gjennomsnittspuls: 166, 84%
Makspuls: 190, 96%
Kalorier (kcal): 1021

Pulssoner:
5: 00.16.44
4: 00.41.55
3: 00.15.52
2: 00.00.11
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%

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Mage supersett:
Hengende magecrunch: 15 + hold x5
Situps liggende bakover: 15x5
Sidehev: 15x5
V-situps: 15x5
Knestående cunch i kabel: 15x5 vektskive 9-10
Stående sidehev: 15x5 25kg

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

Håndstående
HSPU topp; 5 - 6 sett + maks

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Intervaller 4min x 6

Distanse:
15min: 3.00km
50min: 10.80km
65min: 13.62km
75min: 14.72km
Løpetid: 12.01km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervall 30min:
4min: 14.2
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4-14.5
2min pause: 9.5km/t
4min: 14.5-14.6
2min pause: 9.5km/t
4min: 14.6-14.8
2min pause: 9.5km/t
4min: 14.6-14.8

Nedtrapping:
15min 11.0-11.5 1.0%
10min 7.2-6.2 10%

Puls:
Gjennomsnittspuls: 158, 80%
Makspuls: 184, 93%
Kalorier (kcal): 933

Pulssoner:
5: 00.07.19
4: 00.34.48
3: 00.27.54
2: 00.04.24
1: 00.00.00

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 145, 73%, 167, 84%
Intervall 1: 164, 83%, 174, 87%
Pause: 141, 71%, 169, 85%
Intervall 2: 165, 83%, 175, 88
Pause: 148, 75%, 170, 86%
Intervall 3: 169, 85%, 179, 90%
Pause: 154, 78%, 178, 90%
Intervall 4: 171, 86%, 182, 92%
Pause: 155, 78%, 181, 91%
Intervall 5: 174, 88%, 182, 92%
Pause: 156, 79%, 181, 91%
Intervall 6: 176, 89%, 185, 93%
Nedtrapping 15 + 10 min: 158, 80%, 181, 91%

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Mage supersett:
Hengende magecrunch: 15 + hold x5
Situps liggende bakover: 15x5
Sidehev: 15x5
V-situps: 15x5
Knestående cunch i kabel: 15x5 vektskive 9-10
Stående sidehev: 15x5 25kg

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

Håndstående 

HSPU topp; 5 - 6 sett + maks

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Dag 1: Rygg og
Rygg:
Chins: 4 x maks 9*8*8*8
T-bar roing smalt grep: 12x5 25kg, 27.5kg
Rygghev: 12x5 20kg
Nedtrekk bredt grep: 12x3 40kg
Nedtrekk smalt grep: 12x3 40kg
Enarms roing kabel: 12x4 (v5, 6)
Sittende roing: 12x5 40kg (v13)
Facepulls: 12x4 15kg (v6, 7)
Nedtrekk strake armer: 12x4 (v5)

Håndstående