stinemn's treningsdagbok listevisning

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

Tid: 01.59.49
Distanse: 28.74km

Puls:
Gjennomsnittshastighet: 135
Makspuls: 164
Kalorier (kcal): 1272

Pulssoner:
5: 00:00.00
4: 00:01.33
3: 00:48.52
2: 00:58.58
1: 00:09.54

Gj.sn.hastighet: 14.4 km/t
Maks hastighet: 38.6 km/t

Stigning: 681m

Litt seigt føre! +1

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Team 2
AMRAP 30
40 Clean and Jerks 60/45kg
40 Wallball 9/6kg
40 HSPU
40 Ass.bike
40 T2B

Kristian og Stine: 3 runder - 40 T2B (men fullførte lell)

+ backsquat 5x5 85kg

DU praktice

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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: 16.1-16.3

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

Puls:
Gjennomsnittspuls: 146
Makspuls: 180
Kalorier (kcal): 712

Pulssoner:
5: 00.01.00
4: 00.15.40
3: 00.23.04
2: 00.20.02
1: 00.01.05

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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

Handstand

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

Tid: 01.47.41
Distanse: 27.75km

Puls:
Gjennomsnittshastighet: 134
Makspuls: 167
Kalorier (kcal): 1139

Pulssoner:
5: 00:00.00
4: 00:05.42
3: 00:37.28
2: 00:50.43
1: 00:13.07

Gj.sn.hastighet: 15.5 km/t
Maks hastighet: 43.9 km/t

Stigning: 690m

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Nor3f-ligaen 2020

Test 20.1
Resultat: totalt repetisjoner
Tidsberegning: 11:30 min (5x90 sek arbeid)

5 rounds of 90 sec on, 60 sek off:

10 Wallball shots 9/6kg
8 Power cleans 50/35kg
6 Boxjump overs 60/50cm
Max reps: Front squats 50/35kg

20-17-17-17-17 = 208 reps

Test 20.2
Resultat: total vekt
Tidsbegrensning: 8:30 min

1 rep clean, anyhow
2 reps front squats
3 rep shoulder to overhead

65kg

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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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PulsSpinn

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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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Intervaller 4min x 5
3T cybex 1.5%

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

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

Intervall 30 min 1.5%:
4min: 15.6
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: 16.1-16.5

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

Puls:
Gjennomsnittspuls: 147
Makspuls: 183
Kalorier (kcal): 703

Pulssoner:
5: 00.01.26
4: 00.16.28
3: 00.19.49
2: 00.21.31
1: 00.00.41

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300

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

Tid: 02.19.04
Distanse: 35.63km

Puls:
Gjennomsnittshastighet: 131
Makspuls: 165
Kalorier (kcal): 1420

Pulssoner:
5: 00:00.00
4: 00:01.04
3: 00:20.23
2: 01:12.38
1: 00:10.48

Gj.sn.hastighet: 15.4 km/t
Maks hastighet: 43.3 km/t

Stigning: 900m

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Backsquats 6x3 95kg
Handstand

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

Tid: 01.45.54
Distanse: 26.67km

Puls:
Gjennomsnittshastighet: 130
Makspuls: 162
Kalorier (kcal): 1073

Pulssoner:
5: 00:00.00
4: 00:01.04
3: 00:20.23
2: 01:12.38
1: 00:10.48

Gj.sn.hastighet: 15.1 km/t
Maks hastighet: 46.8 km/t

Stigning: 665m

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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

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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:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.6
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: 16.1-16.3

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

Puls:
Gjennomsnittspuls: 146
Makspuls: 180
Kalorier (kcal): 710

Pulssoner:
5: 00.00.31
4: 00.17.30
3: 00.20.47
2: 00.21.12
1: 00.00.39

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

Tid: 01.46.16
Distanse: 26.52km

Puls:
Gjennomsnittshastighet: 151, 76%
Makspuls: 177, 89%
Kalorier (kcal): 1045

Pulssoner:
5: 00:00.00
4: 00:39.26
3: 00:35.53
2: 00:12.45
1: 00:05.40

Gj.sn.hastighet: 15.0km/t
Maks hastighet: 44.5km/t

Stigning: 644m

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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

Markløft 6x3 115-120kg

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AMRAP 20:
10 Wallballs 9/6kg
10 HSPU
10 Box Jumps 24/20
10 Double db snatches 2x22.5/15kg
10 cal row

Score: 7 rounds + 10 reps

+ backsquat 6x3 95kg

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PulsSpinn