stinemn's treningsdagbok listevisning

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Goksøyra, Eresfjord:
Tid: 04.26.23
Distanse: 14.56km

Puls total:
Gjennomsnittspuls: 120
Makspuls: 159
Kalorier: 2435

Goksøyra: 1337moh
Stigning: 1265m

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Nordre Trolltind 1452moh.
Tid: 04.26.56
Distanse: 11.93km

Puls total:
Gjennomsnittspuls: 117
Makspuls: 158
Kalorier: 2379

Nordre Trolltind: 1452moh
Norafjellet: 957moh
Adelsfjellet: 1314moh
Stigning: 1456m

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Nordre Trolltind 1452moh.
Tid: 04.26.56
Distanse: 11.93km

Puls total:
Gjennomsnittspuls: 117
Makspuls: 158
Kalorier: 2379

Nordre Trolltind: 1452moh
Norafjellet: 957moh
Adelsfjellet: 1314moh
Stigning: 1456m

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Cardiowod

Team 2 «U go, I go» x 16 (8/8)

A)
10 cal ski
Max BBJO
Goal: 130

Stine + Ellen: 119

B)
300 m bike erg
Max goblet squats 20/16kg
Goal: 160

Stine + Ellen: 10:17

C)
10 cal run
Max burpees to target
Goal: 160

Stine + Ellen: 168

*3 min rest between

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WOD 29.7.2020

Styrke

A) Frontbøy 1-1-1-1-1-1-1 (EMOM x 7)
Kilos: 75-85kg

B) Step ups 40 x 2
Kilos: 2x12kg kb

C) Deadlift 8 reps x 3 (E2MOM x 3)
Kilos: 94kg

WOD @crossfitmolde
2 x AMRAP 18

AMRAP 18
20 cal ass.bike
15 air squats
10 kb-deadlifts 2x20kg
15 airsquats
15 boxjumps

5 rounds + 13 cal

AMRAP 18
20 cal row
40 du/80 su
10 kb-swing 24/16kg
40 du/80 su
15 wallball shots 9/6kg

5 rounds

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WOD

4 rounds for time:
10 clean and jerks 55/35kg
10 alt. pistols
10 burpee pullups

10:58

WOD «Karen»

For time:
150 wallball shots 9/6kg

6:42

(6:08)

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Nordbyen - øvre lysløype - øverlandsvatnet rundt - Varden tur/retur:
Tid: 01.11.28
Distanse: 13.17km

Varden:
Tid: 00.34.54
Distanse: 6.22km

Puls total:
Gjennomsnittspuls: 164
Makspuls: 181
Kalorier (kcal): 973

Pulssoner:
5: 00.05.13
4: 00.49.05
3: 00.14.50
2: 00.01.18
1: 00.00.38

Maks høyde: 389m
Stigning: 373m
Nedstigning: 379m

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E4MOM x 6:
8 strict hspu
8 strict pullups
8 pushups
8+8 pistolsquats
8 burpees to target
8 toes to bar

+ mage

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10 rounds:
10 WB 9/6kg
10 HSPU
10 Box Jumps Overs
10 one arm devil presses 22.5/15kg
10 cal ass.bike

1 min pause mellom hver runde

Time: 36:38 med pauser

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Nordbyen - øvre lysløype - nedre lysløype - Varden tur/retur:
Tid: 01.06.32
Distanse: 12.02km

Varden:
Tid: 00.35.54
Distanse: 6.22km

Puls total:
Gjennomsnittspuls: 154
Makspuls: 177
Kalorier (kcal): 846

Pulssoner:
5: 00.00.00
4: 00.33.19
3: 00.23.34
2: 00.08.45
1: 00.00.39

Maks høyde: 389m
Stigning: 348m
Nedstigning: 359m

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Tarløysa:
Tid: 01.50.34
Distanse: 7.60km

Tarløysa:
Tid: 00.57.02
Distanse: 3.81km

Puls total:
Gjennomsnittspuls: 128,65%
Makspuls: 170, 86%
Kalorier: 1057

Maks høyde: Tarløysa 1086moh.
Stigning: 665m
Nedstigning: 640m

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8 rounds:
10 WB 9/6kg
10 HSPU
10 Box Jumps Overs
10 one arm devil presses 22.5/15kg
10 cal ass.bike

1 min pause mellom hver runde

Time: 30:16

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BRENN 24.7.2020

AMRAP 40
4 burpees
6 TTB
8 boxjump over
10 KB swing
12 air squats

*every 5 min do 400 m run/1000 m bike erg

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EMOM x 30 min:
Minute 1 = 14 cal air run
Minute 2 = 14 bike erg
Minute 3 = 14 cal ski erg
Minute 4 = 14 burpees
Minute 5 = Rest

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10 rounds:
10 WB 9/6kg
10 HSPU
10 Box Jumps Overs
10 one arm devil presses 22.5/15kg
10 cal ass.bike

1 min pause mellom hver runde

Time: 37:16 med pauser

+ mage

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EMOM x 30 min:
Minute 1 = 14 cal air run
Minute 2 = 14 cal ass.bike
Minute 3 = 14 cal ski
Minute 4 = 14 burpees
Minute 5 = Rest

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10 rounds:
10 WB 9/6kg
10 HSPU
10 Box Jumps Overs
10 one arm devil presses 22.5/15kg
10 cal row

1 min pause mellom hver runde

Time: 37:56 med pauser

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E4MOM x 6:
8 strict hspu
8 strict pullups
8 pushups
8+8 pistolsquats
8 burpees to target
8 toes to bar

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10 rounds:
10 WB 9/6kg
10 HSPU
10 Box Jumps Overs
10 one arm devil presses 22.5/15kg
10 cal ass.bike

1 min pause mellom hver runde

Time: 37:16 med pauser

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WOD 20.7.2020

3 rounds for time:
250 meter row
10 clean & jerks 60/45kg
250 meter row
10 over head squats 60/45kg
250 meter row
10 MU/strict pullups
250 meter row
10 burpee boxjump overs

*nullstill romaskina for hver gang

S: 28:58