annons
Anders Sköldberg

Anders Sköldberg

Joggpers
Joggpers 5:33 min/km
Aktiviteter i år
Aktiviteter i år 66 st
Löpt i år
Löpt i år 54 km
Tränat i år
Tränat i år 55 h

Allroundmedelsportare som just närmar sig 63 år. Springer, simmar, cyklar, gymmar, kampsportar och gillar generellt att röra lite på mig!

Målsättning:

Bevara god hälsa.

Visa profil Foruminlägg Följer Följs av
Januari 2024
Måndag
Tisdag
Onsdag
Torsdag
Fredag
Lördag
Söndag
Vecka 1
1
Niki PT 218 (Strength&Mobility 2)25:00
Niki PT 218 (Strength&Mobility 2)25:00
one legged hipthrusts 3x12reps each leg/hollow body 3x30secs/pike pushups ...
1
2
Niki PT 219 (Strength&Mobility 3)22:00
Niki PT 219 (Strength&Mobility 3)22:00
pigeon squats 3x10reps each leg/swimming 3x8reps/pike stretch 3x60secs each ...
2
4
Niki PT 220 (Matthias' session A 2022 1.2 Niki's mod. 1)50:00
Niki PT 220 (Matthias' session A 2022 1.2 Niki's mod. 1)50:00
uppvärmning 5min rodd,/3x10 Barbell squats, +30kg//3x10reps step ups, ...
4
6
Niki PT 221 (Matthias' session B 2022 1.2, Niki mod. 2)50:00
Niki PT 221 (Matthias' session B 2022 1.2, Niki mod. 2)50:00
uppvärmning rodd 5mins/3x10reps each leg bulgarians, 2x8kg /assisted pullups, ...
6
7
Niki PT 222 Mobility 116:00
Niki PT 222 Mobility 116:00
3x10 shoulder dislocations/spine 2mins/taylor pose 3x10reps with knee weights, ...
7
v. 1
Löpning:
5:54/km
1:06:00
11,2 km
Styrka:
 
2:43:00
 
Promenad:
10:40/km
1:36:00
9,0 km
Totalt:Total tid:
 
5:25:00
20,2 km
Vecka 2
8
Niki PT 223 (Matthias' session A 2022 1.2 Niki's mod. 1)50:00
Niki PT 223 (Matthias' session A 2022 1.2 Niki's mod. 1)50:00
uppvärmning 5min rodd,/3x10 Barbell squats, 50kg//3x10reps step ups, ...
8
10
EVO PT 91 (Niki)1:10:00
EVO PT 91 (Niki)1:10:00
uppvärmning rodd 10min, shoulder rolls/3x10reps Cubans sitting, 2x3kg/3x30secs ...
10
11
Niki PT 224 Mobility 226:00
Niki PT 224 Mobility 226:00
Spine 8mins/Calf stretch 3x60secs each leg/pike stretch 3x60secs each leg/cat ...
11
12
Niki PT 225 (Matthias' session A 2022 1.2 Niki's mod. 1)45:00
Niki PT 225 (Matthias' session A 2022 1.2 Niki's mod. 1)45:00
uppvärmning 5min rodd,/3x10 Barbell squats, 50kg//3x10reps step ups, ...
12
14
14
v. 2
Löpning:
5:59/km
35:00
5,9 km
Styrka:
 
3:11:00
 
Promenad:
12:13/km
1:50:00
9,0 km
Totalt:Total tid:
 
5:36:00
14,9 km
Vecka 3
15
Niki PT 226 Strength & Mobility 123:00
Niki PT 226 Strength & Mobility 123:00
wriststretch ag wall 3x30secs each side/tabletops 3x12 reps/easy pushups ...
15
16
16
17
Niki PT 227 Strength & Mobility 223:00
Niki PT 227 Strength & Mobility 223:00
One legged hipthrusters 3x12reps/pike push-ups 3x6reps/Compression ...
17
18
18
19
19
20
Niki PT 228 (Matthias' session B 2022 1.2, Niki mod. 2)45:00
Niki PT 228 (Matthias' session B 2022 1.2, Niki mod. 2)45:00
uppvärmning rodd 5mins/3x10reps each leg bulgarians, 2x10kg /assisted pullups, ...
20
21
Niki PT 229 Strength & Mobility 332:00
Niki PT 229 Strength & Mobility 332:00
Shrimp-squats 3,10reps each leg/ swimmer 3x10reps/tailor pose ...
Distans13,5 km • 8:09 m/km
Distans13,5 km • 8:09 m/km
Engelberg Loipen
21
v. 3
Skidor:
8:09/km
1:50:00
13,5 km
Styrka:
 
2:03:00
 
Totalt:Total tid:
 
3:53:00
13,5 km
Vecka 4
22
Niki PT 230 (Matthias' session A 2022 1.2 Niki's mod. 1)50:00
Niki PT 230 (Matthias' session A 2022 1.2 Niki's mod. 1)50:00
uppvärmning 5min rodd,/3x10 Barbell squats, 50kg//3x10reps step ups, ...
22
23
Niki PT 231 Mobility 132:00
Niki PT 231 Mobility 132:00
spine 2mins each side/shoulder disloc 3x10reps/pigeon stretch 3x60secs/table ...
23
24
Niki PT 232 (Matthias' session B 2022 1.2, Niki mod. 2)45:00
Niki PT 232 (Matthias' session B 2022 1.2, Niki mod. 2)45:00
uppvärmning rodd 5mins/3x10reps each leg bulgarians, 2x10kg /assisted pullups, ...
24
25
Niki PT 233 Mobility 244:00
Niki PT 233 Mobility 244:00
shoulderstretch wall 3x60secs each side/joint rotation 8mins/calf stretch ...
25
26
Niki PT 234 Session A 40:00
Niki PT 234 Session A 40:00
uppvärmning 5min rodd,/3x10 Barbell squats, 50kg//3x10reps step ups, ...
26
28
Niki PT 235 session B35:00
Niki PT 235 session B35:00
uppvärmning rodd 5mins/3x10reps each leg bulgarians, 2x10kg /assisted pullups, ...
28
v. 4
Löpning:
5:33/km
48:28
8,7 km
Styrka:
 
4:06:00
 
Promenad:
11:00/km
2:08:04
11,7 km
Totalt:Total tid:
 
7:02:32
20,4 km
Vecka 5
29
Niki PT 236 Mobility 122:00
Niki PT 236 Mobility 122:00
spine 2mins each side/shoulder disloc 3x10reps/pigeon stretch 3x60secs/table ...
29
30
EVO PT 92 Matthias1:10:00
EVO PT 92 Matthias1:10:00
Uppvärmning 5min rodd, back end stretch, shoulder rolls/barbell squats 1x10 ...
30
31
Niki PT 237 Session A 40:00
Niki PT 237 Session A 40:00
uppvärmning 5min rodd,/1x10reps Barbell squats no weight, 2x7 Barbell squats, ...
31
1
1
2
Niki PT 238 session B50:00
Niki PT 238 session B50:00
uppvärmning rodd 5mins, shoulder rolls/3x10reps each leg bulgarians, 2x10kg ...
2
3
3
4
4
v. 5
Styrka:
 
3:02:00
 
Totalt:Total tid:
 
3:02:00
0,0 km
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