stinemn's treningsdagbok listevisning

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Langrenn - skiskøyting:
Granåsen-Saupstad-Smistad-Rønningen-Granåsen:

Tid: 01.52.32
Distanse: 28.98km

Puls:
Gjennomsnittshastighet: 123
Makspuls: 167
Kalorier (kcal): 1060

Pulssoner:
5: 00:00.00
4: 00:00.40
3: 00:15.09
2: 00:58.12
1: 00:31.40

Gj.sn.hastighet: 15.5 km/t
Maks hastighet: 44.4 km/t

Stigning: 665

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Langrenn - skiskøyting:
Granåsen-Saupstad-Smistad-Rønningen-Granåsen:

Tid: 02.16.56
Distanse: 30.58km

Puls:
Gjennomsnittshastighet: 141
Makspuls: 159
Kalorier (kcal): 1539

Pulssoner:
5: 00:00.00
4: 00:00.16
3: 01:32.13
2: 00:34.40
1: 00:08.53

Gj.sn.hastighet: 13.4 km/t
Maks hastighet: 43.6 km/t

Stigning: 913

Påskeføre, seigt

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Langrenn - skiskøyting:
Granåsen-Saupstad-Smistad-Rønningen-Granåsen:

Tid: 03.20.15
Distanse: 47.62km

Puls:
Gjennomsnittshastighet: 132
Makspuls: 169
Kalorier (kcal): 2073

Pulssoner:
5: 00:00.00
4: 00:02.41
3: 00:52.12
2: 02:00.58
1: 00:23.25

Gj.sn.hastighet: 14.3 km/t
Maks hastighet: 38.6 km/t

Stigning: 1236m

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Tabata tufteparken

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Langrenn - skiskøyting:
Granåsen-Saupstad-Smistad-Rønningen-Granåsen:

Tid: 03.14.01
Distanse: 46.35km

Puls:
Gjennomsnittshastighet: 126
Makspuls: 162
Kalorier (kcal): 1905

Pulssoner:
5: 00:00.00
4: 00:01.20
3: 00:46.37
2: 01:10.55
1: 00:16.42

Gj.sn.hastighet: 14.3 km/t
Maks hastighet: 43.8 km/t

Stigning: 1221m

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Langrenn - skiskøyting:
Granåsen-Saupstad-Smistad-Rønningen-Granåsen:

Tid: 02.57.49
Distanse: 36.38km

Puls:
Gjennomsnittshastighet: 125
Makspuls: 150
Kalorier (kcal): 1761

Pulssoner:
5: 00:00.00
4: 00:01.20
3: 00:46.37
2: 01:10.55
1: 00:16.42

Gj.sn.hastighet: 12.3 km/t
Maks hastighet: 36.1 km/t

Stigning: 882m

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Teams of 3

24 rounds (8 rounds each)
9 cal assault bike
10 medball squat jumps
5 clean & jerks *

Round 1-2 @30kg
Round 3-4 @37,5kg
Round 4-5 @42,5kg
Round 7-8 @47,5kg

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

Mage tabata x 3

backsquats 5x3 92.5kg

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.60km
55min: 12.60km
60min: 13.10km

Oppvarming 15min:
11.0-15.5 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.6-15.7
2min pause: 9.8
4min: 15.7-15.8
2min pause: 9.8
4min: 15.8-16.0
2min pause: 9.8
4min: 16.0-16.2
2min pause: 9.8
4min: 16.1-16.4

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 145
Makspuls: 181
Kalorier (kcal): 683

Pulssoner:
5: 00.01.03
4: 00.15.03
3: 00.22.21
2: 00.18.11
1: 00.02.55

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Langrenn - skiskøyting:
Granåsen-Saupstad-Smistad-Rønningen-Granåsen:

Tid: 02.58.15
Distanse: 48.21km

Puls:
Gjennomsnittshastighet: 130
Makspuls: 165
Kalorier (kcal): 1817

Pulssoner:
5: 00:00.00
4: 00:01.04
3: 00:32.17
2: 02.04.21
1: 00:18.42

Gj.sn.hastighet: 16.2 km/t
Maks hastighet: 46.7 km/t

Stigning: 1309m

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E4MOM x 10:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

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Practice: T2B - toes to bar

Team 2:
50 d-ball over shoulder
40 m db oh walking lunges
30 boxjump overs
20 sa thrusters

10 rounds of (5 each)
You go, I go
2 devilspress
4 t2b
6 burpees to target

20 sa thrusters
30 boxjumps
40 m walking lunges
50 d-ball over shoulder

buy out: 100 cal assault.bike

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Intervaller 9.mars
10 min oppvarming

30 min hoveddel:
3 x 1 min - 1 min pause
3 x 45 sek - 45 sek pause
3 x 30 sek - 30 sek pause
3 x 15 sek - 15 sek pause

1 min pause

3 x 15 sek - 15 sek pause
3 x 30 sek - 30 sek pause
3 x 45 sek - 45 sek pause
3 x 1 min - 1 min pause

5 min nedtrapping

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

Mage tabata x 2

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PulsSpinn instruktør

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

Distanse:
15min: 3.0km
45min: 12.5km
55min: 14.5km
60min: 15.0km

Oppvarming 15min:
11.0-16.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.5-16.6
1min pause
2. 30 sek x 4: 19.6
1min pause
3. 2min: 16.7-16.8
1min pause:
4. 30 sek x 4: 19.6-19.8
1min pause
5. 2min: 16.8-17.0
1 min pause
6. 30 sek x 4: 19.7-20.0
1min pause
7. 2min: 17.0-17.2
1min pause
8. 30 sek x 4: 20.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 150
Makspuls: 185
Kalorier (kcal): 715

Pulssoner:
5: 00.01.21
4: 00.19.09
3: 00.25.09
2: 00.13.52
1: 00.00.35

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Langrenn - skiskøyting:
Granåsen-Saupstad-Smistad-Rønningen-Granåsen:

Tid: 02.17.50
Distanse: 34.70km

Puls:
Gjennomsnittshastighet: 132
Makspuls: 166
Kalorier (kcal): 1422

Pulssoner:
5: 00:00.00
4: 00:01.20
3: 00:46.37
2: 01:10.55
1: 00:16.42

Gj.sn.hastighet: 15.1 km/t
Maks hastighet: 45.5 km/t

Stigning: 928m

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"Steel Toe"
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into...

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)

Kilos:
1st Bar: 60/42,5
2nd Bar: 70/47,5
3rd Bar: 85/60

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Test 20.4 - Ragnarok
Format: For repetisjoner
Tidsbegrensning: 60 sek death by

EMOM - Even minutes
1+1 rep. snatch, anyhow 40kg
2+2 reps. Shoulder to overhead 40kg
2+2 cals. Row

EMOM - Odd minutes
1+1 hspu
2+2 burpee boxjump overs, 50cm
3+3 reps. pullups

82 reps