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Training Log Archive: StefanJ

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Löpning1 1:33:32 9.35(10:01) 15.04(6:13) 373
  Stakmaskin1 1:00:00 8.08(7:26) 13.0(4:37)
  Styrketräning2 10:00
  Bålstyrka1 9:00
  Total4 2:52:32 17.42 28.04 373
  [1-5]2 2:42:02

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

8 AM

Styrketräning (Pass 2) 5:00 [0]

100 st Chins. (4*25 st, assistansmaskin 66 kg, 3 min vila)
Militärpress 40 kg 10/8/6
Nordic hamstring 3*6

Saturday Oct 15, 2016 #

10 AM

Löpning long 1:33:32 intensity: (24 @0) + (32:32 @1) + (59:14 @2) + (1:22 @3) 15.04 km (6:13 / km) +373m 5:32 / km
ahr:140 max:162 shoes: Nike Zoom Pegasus 31

Distans på Kinnekulle. Pigg i början, lite stel i vaderna/hälsenorna mot slutet.

Bålstyrka 9:00 [5]

3*3 min

Wednesday Oct 12, 2016 #

5 PM

Stakmaskin intervals 1:00:00 intensity: (6 @0) + (49 @1) + (16:39 @2) + (14:27 @3) + (19:28 @4) + (8:31 @5) 13.0 km (4:37 / km)
ahr:163 max:183

10 min uppvärmning
10*3/1 min @ 1:57-1:58/500 m, 760-770 m, ca 60-takt.
5*1/1 min @ 1:50/500 m, 270 m, ca 65-70-takt

Bra puls.

Monday Oct 10, 2016 #

4 PM

Styrketräning (Pass 1) 5:00 [0]

Marklyft 4*4 120 kg
Dips 5/4/4/3/3 +15 kg
Leg curls 3*10 40/35/30 kg

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