Treningsdagbok uke 46

Mandag 11. november 17km løping Dubai Marina

Tirsdag 12. november A1) 4 x 12 knebøy @ 90kg A2) 4 x 10 arnold press @ 2x15kg B1) 3 x 15 hip thrusts @ 90kg B2) 3 x 15 chins C1) 3 x 15 back extensions D1) 3 x 10 trx knee tucks

Onsdag 13. november 15km løping Dubai Marina

Torsdag 14. november A1) 3 x 10 sumo markløft @ 100kg B1) 3 x 10+10 utfall bakover @ 80kg B2) 3 x 12 nøytrale pullups C1) 3 x 30 miniband glute bridge C2) 3 x 20 mini band hip abductions C3) 3 x 20 pushups

Fredag 15. november 6km løping

Lørdag 16. november 4 x 4 min intervaller @ 15km/t & 2% stigning

Søndag 17. november 26 x 30/30sek intervaller @ 17-19,5km/t & 2% stigning

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