SugarCake Posted January 23, 2013 Author Report Share Posted January 23, 2013 OnsdagIsfiskeri med dårlig bor :-P God armtræning og let march på is.Løbe8km landvejKm 0-3: 125 op til 155 bpmKm 3-3.6: bakke, 175 bpmKm 3.6-4.0 ned fra bakken 175-168 bpmKm 4-5 168-173 bpmKm 5-7: 173-177 bpmKm 7-8: 177-185 bpm Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 24, 2013 Author Report Share Posted January 24, 2013 (edited) TorsdagStyrkeMilitary press70kg x 5 x 5Upright row30kg x 1240kg x 8 x 330kg x 12Side-lifts m håndvgt10kg x 10 x 4Løbe30 min145 bpmCykling som cooldown10 min125-100 bpm Edited January 24, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 25, 2013 Author Report Share Posted January 25, 2013 Fredag bliver en restday. Træt i benen etc fra ugens to intensive løbeture (mandag, onsdag). Måske også rest imorgen.Har også en sindsyg DOMS i obliques og rimelig i ryg, lats. Og skuldrene er lidt trætte fra mandags maks i bench og torsdags militarypress. Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 26, 2013 Author Report Share Posted January 26, 2013 LørdagLøbe1h 5 minlandvej145-160bpmPause: 13 min (tøj, sko-skift og en cola)også; Rulleski50 minsnit 142 bpmNu bliver det at spise 1500-2000 kcal ekstra. Yeeeey!! Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 28, 2013 Author Report Share Posted January 28, 2013 (edited) MandagStyrkeChin-ups (min kammerat var PT i denne øvelse for fun)1010775 (3 sek deadhang)5 (4 sek deadhang)Cable row40kg x 10 enhånds80kg x 10Reversed curls5 set:40kg x 8 (1 set)30kg x 8-10 (4 set)Hyperextensions (udstrækning og statisk)3 setLøbe - støvleLandvej (rimeligt kupered)8.51 km (+0.5km)153 bpm50 min 35 sek5:57 min/kmEn meget god tur ! :banana3: Edited January 28, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 28, 2013 Author Report Share Posted January 28, 2013 (edited) Mit mål er at gennemføre 20km løbe/hurtigmarch på 2h med 15kg ekstra + støvle i høst. Så jeg træner til det hver mandag/onsdag. :) Det giver sgu også ekstra styrke til almindelig løbe. Edited January 28, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 29, 2013 Author Report Share Posted January 29, 2013 TirsdagStyrkeBenchwarmup 20,50,70,90kg100kg x 5 x 5Ludende bench 70kg x 870kg x 870kg x 870kg x 5Flies12kg per hånd 3 setPushups2 setMeget muligt at jeg i aften får lidt mer træning. Da bliver det en edit :) Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 30, 2013 Author Report Share Posted January 30, 2013 (edited) OnsdagStyrkeLying row80kg x 5 x 5Row med kropsvægt (som i forsvaret)3 setMave10 set hårdtObliques3 setHyperextensions50 repsAftenstræningLøbe på baneWarmup 800mIntervaller: 800m x 81,5 min rest.Cooldown: 400m+ let stretch 10 minPuls:Meget hårdt. Kunne godt føle mandags løbe med støvle. Edited January 31, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 30, 2013 Author Report Share Posted January 30, 2013 Wtf. Det kom masser <br> etc når jeg lavede en edit med smartphone. Måske en lille bug der burde rapporteres til admin? Quote Link to comment Share on other sites More sharing options...
SugarCake Posted January 31, 2013 Author Report Share Posted January 31, 2013 Torsdag = off Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 1, 2013 Author Report Share Posted February 1, 2013 FredagStyrkeBench20,50,70 warmup90kg x 1090kg x 1090kg x 1090kg x 10Leg press (one-legged)5 reps5 reps5 reps5 reps5 repsTricep-extensions (liggende)4-5 set Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 1, 2013 Author Report Share Posted February 1, 2013 Synes det er fint med 2 rest-days fra løbe efter de to intensive turer i ugen. Imorgen er jeg 100% frisk i benen og kan så komme ud på en lidt længere tur. Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 3, 2013 Author Report Share Posted February 3, 2013 LørdagStyrke (kun fordi det er sjovt)Chin-ups5 set, ca 10kg og 5 reps. (træt fra ugens træning)Bicep-curls7 set: 40kg x 5Reversed curls35kg x 6-8 x 4LøbeMedel-hård tur i hård terræn. (200 højdmeter??)13km164 bpmMeget nice tur. Begynder at få lidt speed igen. Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 4, 2013 Author Report Share Posted February 4, 2013 (edited) MandagRest day til styrke igen. Uge 5 var en intensiv styrke-uge. LøbeIntervall med mine tunge sko400 meter x 121 min restHver intervall var hård (tiden er ikke 100% da jeg nogle intervaller missede klokken med nogen sekund):1. 1.25 min2. 1.23 min3. 1.29 min4. 1.31 min5. 1.32 min6. 1.27 min7. 1.34 min8. 1.37 min9. 1.34 min10. 1.37 min11. 1.36 min12. 1.38 minPuls:5,4km inkl opvarming + cooldown. Edited February 4, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 5, 2013 Author Report Share Posted February 5, 2013 (edited) TirsdagStyrkeBenchpresswarmup 20,50,80,90102,5kg x 5102,5kg x 5102,5kg x 5102,5kg x 5102,5kg x 5Incline press (maskine)60kg x 12 x 4Flies (cable)4 set med 15 repsChin-ups22kg x 322kg x 322kg x 2 (fail 3)8 reps8 repsDumbell row35kg x 848kg x 548kg x 5Mavemaskine10kg x 1510kg x 1510kg x 1510kg x 15Obliques-extensions1 set per side. Hyperextensions5 setBicepcurls40kg x 545kg x 545kg x 545kg x 530kg x 10 (anden stang)Totalt ca 35 set.+ En lille skovtur og lidt lette legpresses. Edited February 5, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 7, 2013 Author Report Share Posted February 7, 2013 (edited) OnsdagRestTorsdagLøbe - let bakke-intervall12 km landvej total inkl:4 bakke-intervaller a 550 meter.snit: 151 bpm Edited February 7, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 8, 2013 Author Report Share Posted February 8, 2013 (edited) FredagStyrkeBench85kg x 1287,5kg x 1290kg x 890kg x 895kg x 695kg x 6Chin-ups10 stPull-ups10 stChin-ups og pull-ups3-4 set med negative reps etcLegpress (et ben)5 reps x 4 setBen-maskiner (2 st), 2 set i hver.Bicepcurls4 setLøbe- Edited February 8, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 8, 2013 Author Report Share Posted February 8, 2013 Den neste uge er det tid at komme op i 40km/uge. Og siden vil jeg op med 5km hver uge så jeg har mindst 50km/uge. Quote Link to comment Share on other sites More sharing options...
psykweb Posted February 8, 2013 Report Share Posted February 8, 2013 Det lyder fornuftigt SC. Hos Navy Seals anbefaler de kommende BUDS elever at kunne klare 40mil/uge svarende til ca.65km/uge.Overvejet at søge igen og hvornår?Psykweb Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 9, 2013 Author Report Share Posted February 9, 2013 (edited) Yes. Jeg var på en god mængde ved september ca. Og nu er den på vej op igen. :-) jeg tror godt jeg kan klare 50-70km. Men better safe then sorry. Så jeg tar det stille og roligt.Jeg er kommet ind på en anden militær uddannelse (15 månneder med lignende krav som fkp, jgk - men ikke lige så ekstremt (ikke i DK)) Det bliver fint. Og jeg tror det bliver at søge igen neste år. Jeg vil holde loggen kørende. :-) Edited February 9, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 10, 2013 Author Report Share Posted February 10, 2013 Lørdagflytt-mand til kammeratSøndagLøbe15.2 km landvej med lidt sne140-150bpm hele turenca 1h 30 minLangtur. Rimeligt kupered landvej. Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 11, 2013 Author Report Share Posted February 11, 2013 Mandagflytt-mand til min kæreste kl 09 til 20.00. Ikke så hårt fysiskt. Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 12, 2013 Author Report Share Posted February 12, 2013 (edited) TirsdagStyrke - corestyrkeLegraises i stang7 set x maksMaskin (mave)5kg x 20 x 3Hyperextensions 90 grader20 reps7kg bag hovedet x 12 og x 1012 slow repsHyperextensions for obliques2 set med 10 repsLøbe10km140 bpm Edited February 13, 2013 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 13, 2013 Author Report Share Posted February 13, 2013 Onsdagstyrkebench 110kg x 3 x 390kg x 6 FU90kg x 6 FU80kg x 6 x 2 med stopPushdowns 1 setLøbe8.1km142 bpmNice pace. træt i benen fra 10km løbe kl 02.00 Quote Link to comment Share on other sites More sharing options...
psykweb Posted February 13, 2013 Report Share Posted February 13, 2013 Hej SC.Ser godt ud med dit løb! Af nysgerrighed: nogen særlig overvejelse bag din løbetur kl. 02.00? Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.