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01.01.2006 UK 10 US 10,5H [dette ark kan slettes uden at pvirke de andre ark i trningsdagbogen]w Drop din gamle sure trningsdagbog med bussemnd, kagekrummer og ulselig hndskrift. Bliv dus med din computer, og lad den gre det besvrlige regne- og graftegnearbejde. Drop bvlet med kopiering til din trner og bliv ogs dus med Internet - send din trning via e-mail!| Der er delte meninger om trningsdagbger. For nogle er det selve trningsdagbogen, der srger for, at de kommer ud at lbe,N for andre er skriblerierne et vigtigt redskab p vejen mod bedre prstationer.G Fordelene og mulighederne er mange med den elektroniske trningsdagbog:5 Automatisk summering p uge-, mneds-, og rsbasis. < Lbende tegning af sjlediagrammer p uge- og mnedsbasis. O Sjlediagrammer over o-teknisk trning, bakketrning, belastning og dagsform. T Ligner sandsynligvis din gamle trningsdagbog og er bygget op efter samme princip. [ Kan justeres efter dit eget behov. Er du en nrd, kan den videreudvikles i det uendelige. O Et helt r er samlet i samme fil og den kan sendes til din trner via e-mail. + Trningsdagbogen kan vre p en diskette. p www.orientering.dk. Har du forslag til forbedringer, kan du sende dem til Claus Bloch (webmaster@orientering.dk). Fejl i dagbogen kan ligeledes ogs til denne adresse.
Vejledning| Den frste uge i trningsdagbog er udfyldt for at give dig en id om hvad du skal skrive. Ls nedenstende for at f en mereA uddybende beskrivelse af de enkelte rubrikker i trningsdagbogen. Tip] Brug tasterne CTRL + Page Up og CTRL + PageDown for at skifte mellem de forskellige regneark. De fire trningsintensiteter Trningsdagbogen opdeler trningen i fire intensiteter: Maksimal, hj, moderat og lav. Du udfylder din trningstid ved at skrive in formatet [timer:minutter] for eksempel 1:05 for 65 minutters trning. Eksempler p brug af de fire kategorier: Maksimal intensitet8 - her skriver du anaerob trning, dvs. intervaller o.a. Hj intensitet' - her skriver du typisk o-konkurrencer Moderat intensitet0 - her skriver du for eksempel distancetrninger Lav intensitet - her skriver du joggeture m.m.- egne pulsomrder ved at bruge dette eksempel:w NN har en min puls p 40 slag i minuttet og en max puls p 190 slag i minuttet. Generelt bruges flgende inddelinger afw intensiteterne: Over 90% af maks. hjertefrekvens (maksimal intensitet), 80-90% (hj), 67-80% (moderat) og 40-67% (lav). Formlen for omrderne er: Arbejdspuls = hvilepuls + (max puls - hvile puls) x intensitet i %. For NN betyder det at flgende grnser: Maksimal intensitet: 40+((190-40)x90)/100 = 175 slag Hj intensitet: 40+((190-40)x80)/100 = 160 slag Moderat intensitet: 40+((190-40)x67)/100 = 140 slag Lav intensitet: 40+((190-40)x40)/100 = 100 slag De fleste pulsure kan indstilles i pulsomrder/zoner og herved kan du f et tal for hvor meget du har trnet i de fire intensiteter.` Her kan du notere forventede antal pas og tid samt en kort beskrivelse af den planlagte trning. Hvis du IKKE vil benytte dig af kolonnerne for planlagt trning kan du skjule de tre kolonner. Dette gres ved frst at g ind under F u n k t i o n e r - > B e s k y t t e l s e - > F j e r n a r k b e s k y t t e l s e & D e r e f t e r g r d u i n d i F u n k t i o n e r - > B e s k y t t e l s e - > T i l l a d b r u g e r e a t r e d i g e r e o m r d e r & og sletter det to omrder. Nu kan du s g ind i Funktioner->Instillinger og markere Rkke- og kolonneoverskrifter. Endelig kan du. markere kollonerne D-F og vlge Vindue->Skjul.X Her stter du et x hvis du har trnet alt andet end lb. Tiden skrives i intensiteterne.
Styrketrningd Her skriver du hvor lang tid du har brugt p styrketrning eller bevgeligheds- / smidighedstrning. Trningsmetodew Her skriver du hvilken type af trning du har lavet. Brug for eksempel forkortelserne lb, cyk, sv, rul, ski, sty osv.{ Bruger du den avancerede version af trningsdagbogen kan du skrive dine personlige forkortelser i arket "Datar" sledes at+ den rlige trning kan summeres automatisk. I forbindelse med skadeforebyggelse er det vigtigt at tnke p og holde je med belastningen for fdder og led. Lb p asfalt er~ selvflgelig mere belastende end lb p en bld skovbund. Derudover giver underlaget ogs et billede af trningens belastning.~ Brug for eksempel flgende forkortelser: v (vej), S (store skovstier/grusveje), s (sm stier), t (terrn), T (tungt terrn) ogj kombinationer af disse. Har et underlag vret dominerende kan du skrive dette frst eller med streg under. Bakker Denne kolonne udfyldes med et tal i skalaen 0-5. Du kan godt bruge decimaler (for eksempel 2,4) - decimalerne bliver ikke vist,y typisk vre en kategori 5 og bylb i Kbenhavn vil vre en kategori tt p 0. Du kan bruge tallet i en vurdering af ugens totalbelastning. Her skriver du hvor lang tid af din samlede trningstid som var orienteringsteknik. Jo strre en procentdel af din trning som er} o-teknik, des bedre orienteringslber bliver du! Tiden for din o-tekniske trning medregnes ikke i det totale timeantal, men| Bruger du den avancerede version af trningsdagbogen er orienteringsteknisk trning opdelt i de to terrntyper Kontinentalt og Nordisk fordi der er stor forskel mellem de to typer. Lb i kontinentalt terrn er forholdsvis hurtigt og vejvalgsprget, mens F lb i nordisk terrn generelt er langsommere og mere teknisk krvende. Denne kolonne udfyldes med et tal i skalaen 1-5, hvor 3 er middel. Det vil sige at har du flt dig flyvende og strk kan du skrive 5 og var du trt og lidt smsyg kan du skrive 1. Brug gerne decimaler; Hvis du for eksempel mener, at dagsformen var lidt under@ forhold til ugens belastning og som et billede af formudvikling. I rubrikken for den enkelte dag br du beskrive din trning. Oplysninger om hvilken type trning du har lavet og hvordan du har flt dig er meget vigtigt at f med. For senere at kunne analysere trningsudvikling, formudvikling, skader o.l. er det vigtigt at du6 skriver s udfrlige kommentarer som pladsen tillader. Kredslbsbelastning- generelt hvor hrd din trningsuge har vret. DataSkol Her kan du holde styr p dine sko - hvor lang tid holder de, hvor gamle er de, skal de snart skiftes ud osv.0 Husk: En dag uden trning er en dag uden mening! God fornjelse. Udfyldning af rubrikkerne er subjektiv og derfor personlig. For hver trning er det din vurdering som er den bedste. Du kan dog fT * W { hjlp til udfyldelsen ved for eksempel at trne med pulsur. Hvis du kender din minimum og maksimum puls kan du udregne dine4 : y men der tages hensyn til dem nr der summeres p ugebasis og vises p regnearket Bakker. Intervaller p Himmelbjerget vilQ * W r summeres p regnearket O-teknik. P Data-arket kan du se det totale antal timer som du har trnet i lbet af ret. * $ * ( y middel, s kan du skrive 2,9 o.lign. Den summeres og vises p regnearket Dagsform. Dagsform kan bruges til bde, at ses iI * Q { Denne kolonne skal opfattes som oplevet trningsbelastning og udfyldes automatisk afhngigt af den tid du har trnet i hver * : y af de fire trningsintensiteter og alternativ trning. Den summeres og vises p regnearket Belastning. Belastningen viser[ * e Trningsdagbog 2010} Tak, fordi du har valgt at bruge denne trningsdagbog. Nr det bliver oktober 2010 vil du kunne downloade Trningsdagbog 2011 Asics DS Trainer ds Olway Tiger FLX ol VJ Sarva Grip 2005 tw Mizuno Nirvana 4 nir Inov8 ino
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Z . Z / D) Z . Z 3 Z 4 B ) ) # ) )
%$) K ) )5 %$1 x%$1BY%$1 x%$1 BY ) & * '
Alternativ ) * * @ *
D( * * G G G G G G H H I G I I I * :肹 * D* } D*Z . Z 2 D*Z . Z 1 D* Z . Z 0 D*
Z . Z / D* Z . Z 3 Z 4 B * * * # * *
%$1 * + ' Styrke * + + @ + D* * + D D D D D D E E F D F F F + 삹 + D+ } D+Z . Z 2 D+Z . Z 1 D+ Z . Z 0 D+
Z . Z / D+ Z . Z 3 Z 4 B + + # + +
%$+ # + +
%$1 + , ' O-teknik + , , @ ,
D* * , G G G G G G H H I G I I I , : , D, } D,Z . Z 2 D,Z . Z 1 D, Z . Z 0 D,
Z . Z / D, Z . Z 3 Z 4 B , , , # , ,
%$1 , 04 - ' Km , - - @ - D, * - D D D D D D E E F D F F F - - D- } D-Z . Z 2 D-Z . Z 1 D- Z . Z 0 D-
Z . Z / D- Z . Z 3 Z 4 B - - # - -
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D, * . G G G G G G H H I G I I I . < . D. } D.Z . Z 2 D.Z . Z 1 D. Z . Z 0 D.
Z . Z / D. Z . Z 3 Z 4 B . . . # . 1
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Belastning . / / @ / D. * / D D D D D D E E F D F F F / C$ / D/ } D/Z . Z 2 D/Z . Z 1 D/ Z . Z 0 D/
Z . Z / D/ Z . Z 3 Z 4 B / / # / /
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Z . Z / D0 Z . Z 3 Z 4 B 0 0 0 # 0 0
%$1 0 84 1 ' Pas 0 1 1 @ 1 D0 * 1 M M M M M M N N O M O O O 1 : . D1 } D1Z . Z 2 D1Z . Z 1 D1 Z . Z 0 D1
Z . Z / D1 Z . Z 3 Z 4 B 1 1 # 1 1
%$1 # 1 1
%$1 1 @4 2 ' Tid 1 2 ?@ 2 D$ 2 @ 2
D0 * 2 A A A A A A B B C A C C C 2 : 2 D2 } D2Z . Z 2 D2Z . Z 1 D2 Z . Z 0 D2
Z . Z / D2 Z . Z 3 Z 4 B 2 3 2 3 3 @ 3 D2 * 3 D D D D D D E E F D F F F 3 3 D3 } D3Z . Z 2 D3Z . Z 1 D3 Z . Z 0 D3
Z . Z / D3 Z . Z 3 Z 4 B 3 3 # 3 4
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D2 * 4 G G G G G G H H I G I I I 4 : 4 D4 } D4Z . Z 2 D4Z . Z 1 D4 Z . Z 0 D4
Z . Z / D4 Z . Z 3 Z 4 B 4 5 4 5 5 @ 5 D4 * 5 D D D D D D E E F D F F F 5 g 5 D5 } D5Z . Z 2 D5Z . Z 1 D5 Z . Z 0 D5
Z . Z / D5 Z . Z 3 Z 4 B 5 5 # 5 5
%25 # 5 5
%2? 5 H4 6 5 5? L Pas 5 6 6 @@ 6
D4 * 6 G G G G G G H H I G I I I 6 : 6 D6 } D6Z . Z 2 D6Z . Z 1 D6 Z . Z 0 D6
Z . Z / D6 Z . Z 3 Z 4 B 6 6 6 ) 6 6 %2?
D7 6 P4 7 5 Lb 6 7 7 @@ 7 D6 * 7 D D D D D D E E F D F F F 7 : 7 D7 } D7Z . Z 2 D7Z . Z 1 D7 Z . Z 0 D7
Z . Z / D7 Z . Z 3 Z 4 B 7 7 # 7 7
%27 K 7 75 %2? x%2?BY%2? x%2? BY 7 ' 8 5
Alternativ 7
7 R 8 8 `@ 8
D6 * 8 G G G G G G H H I G I I I 8 : 8 D8 } D8Z . Z 2 D8Z . Z 1 D8 Z . Z 0 D8
Z . Z / D8 Z . Z 3 Z 4 B 8 8 8 # 8 8
%2? 8 9 5 Styrke 8 9 9 `@ 9 D8 * 9 D D D D D D E E F D F F F 9 p$ 9 D9 } D9Z . Z 2 D9Z . Z 1 D9 Z . Z 0 D9
Z . Z / D9 Z . Z 3 Z 4 B 9 9 # 9 9
%29 # 9 9
%2? 9 T : 5 O-teknik 9 : : @ :
D8 * : G G G G G G H H I G I I I : ( : D: } D:Z . Z 2 D:Z . Z 1 D: Z . Z 0 D:
Z . Z / D: Z . Z 3 Z 4 B : : : # : :
%2? : X4 ; 5 Km : ; ; @ ; D: * ; D D D D D D E E F D F F F ; , ; D; } D;Z . Z 2 D;Z . Z 1 D; Z . Z 0 D;
Z . Z / D; Z . Z 3 Z 4 B ; ; # ; ;
%2; # ; ;
%2? ; h < 5 Stigning ; < < @ <
D: * < G G G G G G H H I G I I I < 10 < D< } D<Z . Z 2 D<Z . Z 1 D< Z . Z 0 D<
Z . Z / D< Z . Z 3 Z 4 B < < < # <
%2? < 0' = 5
Belastning < = = @ = D< * = D D D D D D E E F D F F F = :4 = D= } D=Z . Z 2 D=Z . Z 1 D= Z . Z 0 D=
Z . Z / D= Z . Z 3 Z 4 B = = # = =
%2=? G = =1 %2?
%2?B
B = > 5 Dagsform = > > @ >
D< * > J J J J J J K K L J L L L > 8 > D> } D>Z . Z 2 D>Z . Z 1 D> Z . Z 0 D>
Z . Z / D> Z . Z 3 Z 4 B > > > # > >
%2? > `4 ? 5 Pas > ? ? @ ? D> * ? M M M M M M N N O M O O O ? < ? D? } D?Z . Z 2 D?Z . Z 1 D? Z . Z 0 D?
Z . Z / D? Z . Z 3 Z 4 B ? ? # ? ?
%2? # ? ?
%2? ? h4 @ 5 Tid ? D 4 lRY9RY9 @ @ A @ B @ C @ D @ E @ F @ G @ H @ I @ J @ K @ L @ M @ N @ O @ P @ Q @ R @ S @ T @ U @ V @ W @ X @ Y @ Z @ [ @ \ @ ] @ ^ @ _ @ @ @@ @ D2 @ @ @
D> * @ A A A A A A B B C A C C C @ :@ @ D@ } D@Z . Z 2 D@Z . Z 1 D@ Z . Z 0 D@
Z . Z / D@ Z . Z 3 Z 4 B @ A @
@ R A A @ A D@ * A D D D D D D E E F D F F F A [D A DA } DAZ . Z 2 DAZ . Z 1 DA Z . Z 0 DA
Z . Z / DA Z . Z 3 Z 4 B A A # A B
%@A - A B B @ B
D@ * B G G G G G G H H I G I I I B :H B DB } DBZ . Z 2 DBZ . Z 1 DB Z . Z 0 DB
Z . Z / DB Z . Z 3 Z 4 B B C B C C @ C DB * C D D D D D D E E F D F F F C L C DC } DCZ . Z 2 DCZ . Z 1 DC Z . Z 0 DC
Z . Z / DC Z . Z 3 Z 4 B C C # C C
%@C # C C
%@M C p4 D C CM L Pas C
C R D D @ D
DB * D G G G G G G H H I G I I I D &P D DD } DDZ . Z 2 DDZ . Z 1 DD Z . Z 0 DD
Z . Z / DD Z . Z 3 Z 4 B D D D ) D D %@M
DE D x4 E C Lb D E E @ E DD * E D D D D D D E E F D F F F E :T E DE } DEZ . Z 2 DEZ . Z 1 DE Z . Z 0 DE
Z . Z / DE Z . Z 3 Z 4 B E E # E E
%@E K E E5 %@M x%@MBY%@M x%@M BY E H' F C
Alternativ E F F @@ F
DD * F G G G G G G H H I G I I I F
X F DF } DFZ . Z 2 DFZ . Z 1 DF Z . Z 0 DF
Z . Z / DF Z . Z 3 Z 4 B F F F # F F
%@M F G C Styrke F G G @@ G DF * G D D D D D D E E F D F F F G \ G DG } DGZ . Z 2 DGZ . Z 1 DG Z . Z 0 DG
Z . Z / DG Z . Z 3 Z 4 B G G # G G
%@G # G G
%@M G H C O-teknik G
G R H H `@ H
DF * H G G G G G G H H I G I I I H :` H DH } DHZ . Z 2 DHZ . Z 1 DH Z . Z 0 DH
Z . Z / DH Z . Z 3 Z 4 B H H H # H H
%@M H 4 I C Km H I I `@ I DH * I D D D D D D E E F D F F F I {d I DI } DIZ . Z 2 DIZ . Z 1 DI Z . Z 0 DI
Z . Z / DI Z . Z 3 Z 4 B I I # I I
%@I # I I
%@M I J C Stigning I J J @ J
DH * J G G G G G G H H I G I I I J h J DJ } DJZ . Z 2 DJZ . Z 1 DJ Z . Z 0 DJ
Z . Z / DJ Z . Z 3 Z 4 B J J J # J M
%@M J `' K C
Belastning J K K @ K DJ * K D D D D D D E E F D F F F K l K DK } DKZ . Z 2 DKZ . Z 1 DK Z . Z 0 DK
Z . Z / DK Z . Z 3 Z 4 B K K # K K
%@K? G K K1 %@M
%@MB
B K L C Dagsform K
K R L L @ L
DJ * L J J J J J J K K L J L L L L Qp L DL } DLZ . Z 2 DLZ . Z 1 DL Z . Z 0 DL
Z . Z / DL Z . Z 3 Z 4 B L L L # L L
%@M L 4 M C Pas L M M @ M DL * M M M M M M M N N O M O O O M :t J DM } DMZ . Z 2 DMZ . Z 1 DM Z . Z 0 DM
Z . Z / DM Z . Z 3 Z 4 B M M # M M
%@M # M M
%@M M 4 N C Tid M N @@ N D@ N @ N
DL * N A A A A A A B B C A C C C N Zx N DN } DNZ . Z 2 DNZ . Z 1 DN Z . Z 0 DN
Z . Z / DN Z . Z 3 Z 4 B N O N O O @ O DN * O D D D D D D E E F D F F F O [| O DO } DOZ . Z 2 DOZ . Z 1 DO Z . Z 0 DO
Z . Z / DO Z . Z 3 Z 4 B O O # O P
%NO - O P P @ P
DN * P G G G G G G H H I G I I I P : P DP } DPZ . Z 2 DPZ . Z 1 DP Z . Z 0 DP
Z . Z / DP Z . Z 3 Z 4 B P Q P Q Q @ Q DP * Q D D D D D D E E F D F F F Q Q DQ } DQZ . Z 2 DQZ . Z 1 DQ Z . Z 0 DQ
Z . Z / DQ Z . Z 3 Z 4 B Q Q # Q Q
%NQ # Q Q
%N[ Q 4 R Q Q[ L Pas Q R R @ R
DP * R G G G G G G H H I G I I I R : R DR } DRZ . Z 2 DRZ . Z 1 DR Z . Z 0 DR
Z . Z / DR Z . Z 3 Z 4 B R R R ) R R %N[
DS R 4 S Q Lb R S S @ S DR * S D D D D D D E E F D F F F S : S DS } DSZ . Z 2 DSZ . Z 1 DS Z . Z 0 DS
Z . Z / DS Z . Z 3 Z 4 B S S # S S
%NS K S S5 %N[ x%N[BY%N[ x%N[ BY S ' T Q
Alternativ S T T @ T
DR * T G G G G G G H H I G I I I T : T DT } DTZ . Z 2 DTZ . Z 1 DT Z . Z 0 DT
Z . Z / DT Z . Z 3 Z 4 B T T T # T T
%N[ T 0 U Q Styrke T U U @ U DT * U D D D D D D E E F D F F F U : U DU } DUZ . Z 2 DUZ . Z 1 DU Z . Z 0 DU
Z . Z / DU Z . Z 3 Z 4 B U U # U U
%NU # U U
%N[ U V Q O-teknik U V V @@ V
DT * V G G G G G G H H I G I I I V : V DV } DVZ . Z 2 DVZ . Z 1 DV Z . Z 0 DV
Z . Z / DV Z . Z 3 Z 4 B V V V # V V
%N[ V 4 W Q Km V W W @@ W DV * W D D D D D D E E F D F F F W : W DW } DWZ . Z 2 DWZ . Z 1 DW Z . Z 0 DW
Z . Z / DW Z . Z 3 Z 4 B W W # W W
%NW # W W
%N[ W X Q Stigning W X X `@ X
DV * X G G G G G G H H I G I I I X U X DX } DXZ . Z 2 DXZ . Z 1 DX Z . Z 0 DX
Z . Z / DX Z . Z 3 Z 4 B X X X # X <
%N[ X ' Y Q
Belastning X Y Y `@ Y DX * Y D D D D D D E E F D F F F Y : Y DY } DYZ . Z 2 DYZ . Z 1 DY Z . Z 0 DY
Z . Z / DY Z . Z 3 Z 4 B Y Y # Y Y
%NY? G Y Y1 %N[
%N[B
B Y Z Q Dagsform Y Z Z @ Z
DX * Z J J J J J J K K L J L L L Z Z DZ } DZZ . Z 2 DZZ . Z 1 DZ Z . Z 0 DZ
Z . Z / DZ Z . Z 3 Z 4 B Z Z Z # Z Z
%N[ Z 4 [ Q Pas Z [ [ @ [ DZ * [ M M M M M M N N O M O O O [ : [ D[ } D[Z . Z 2 D[Z . Z 1 D[ Z . Z 0 D[
Z . Z / D[ Z . Z 3 Z 4 B [ [ # [ [
%N[ # [ [
%N[ [ 4 \ Q Tid [ \ A@ \ DN \ @ \
DZ * \ A A A A A A B B C A C C C \ :$ \ D\ } D\Z . Z 2 D\Z . Z 1 D\ Z . Z 0 D\
Z . Z / D\ Z . Z 3 Z 4 B \ ] \ ] ] @ ] D\ * ] D D D D D D E E F D F F F ] [ ] D] } D]Z . Z 2 D]Z . Z 1 D] Z . Z 0 D]
Z . Z / D] Z . Z 3 Z 4 B ] ] # ] ^
%\] - ] ^ ^ @ ^
D\ * ^ G G G G G G H H I G I I I ^ : ^ D^ } D^Z . Z 2 D^Z . Z 1 D^ Z . Z 0 D^
Z . Z / D^ Z . Z 3 Z 4 B ^ _ ^ ^ @
- ^ _ _ @ _ D^ * _ D D D D D D E E F D F F F _ _ D_ } D_Z . Z 2 D_Z . Z 1 D_ Z . Z 0 D_
Z . Z / D_ Z . Z 3 Z 4 B _ _ ^ # _ _
%\_ # _ _
%\i _ 4 ` _ _i L Pas _ D O4 l`Y9RY9RYT ` @ a @ b @ c @ d @ e @ f @ g @ h @ i @ j @ k @ l @ m @ n @ o @ p @ q @ r @ s @ t @ u @ v @ w @ x @ y @ z @ { @ | @ } @ ~ @ @ ` ` @ `
D^ * ` G G G G G G H H I G I I I ` : ` D` } D`Z . Z 2 D`Z . Z 1 D` Z . Z 0 D`
Z . Z / D` Z . Z 3 Z 4 B ` ` ^ ` ) ` ` %\i
Da ` 4 a _ Lb ` a a @ a D` * a D D D D D D E E F D F F F a :ă a Da } DaZ . Z 2 DaZ . Z 1 Da Z . Z 0 Da
Z . Z / Da Z . Z 3 Z 4 B a a ^ # a a
%\a K a a5 %\i x%\iBY%\i x%\i BY a ' b _
Alternativ a b b @ b
D` * b G G G G G G H H I G I I I b :ȃ b Db } DbZ . Z 2 DbZ . Z 1 Db Z . Z 0 Db
Z . Z / Db Z . Z 3 Z 4 B b b ^ b # b b
%\i b @ c _ Styrke b c c @ c Db * c D D D D D D E E F D F F F c :̃ c Dc } DcZ . Z 2 DcZ . Z 1 Dc Z . Z 0 Dc
Z . Z / Dc Z . Z 3 Z 4 B c c ^ # c c
%\c # c c
%\i c d _ O-teknik c d d @ d
Db * d G G G G G G H H I G I I I d :Ѓ d Dd } DdZ . Z 2 DdZ . Z 1 Dd Z . Z 0 Dd
Z . Z / Dd Z . Z 3 Z 4 B d d ^ d # d d
%\i d 4 e _ Km d e e @ e Dd * e D D D D D D E E F D F F F e :ԃ e De } DeZ . Z 2 DeZ . Z 1 De Z . Z 0 De
Z . Z / De Z . Z 3 Z 4 B e e ^ # e e
%\e # e e
%\i e f _ Stigning e f f @@ f
Dd * f G G G G G G H H I G I I I f U f Df } DfZ . Z 2 DfZ . Z 1 Df Z . Z 0 Df
Z . Z / Df Z . Z 3 Z 4 B f f ^ f # f i
%\i f ' g _
Belastning f g g @@ g Df * g D D D D D D E E F D F F F g :܃ g Dg } DgZ . Z 2 DgZ . Z 1 Dg Z . Z 0 Dg
Z . Z / Dg Z . Z 3 Z 4 B g g ^ # g g
%\g? G g g1 %\i
%\iB
B g h _ Dagsform g h h `@ h
Df * h J J J J J J K K L J L L L h h Dh } DhZ . Z 2 DhZ . Z 1 Dh Z . Z 0 Dh
Z . Z / Dh Z . Z 3 Z 4 B h h ^ h # h h
%\i h 4 i _ Pas h i i `@ i Dh * i M M M M M M N N O M O O O i :䃹 f Di } DiZ . Z 2 DiZ . Z 1 Di Z . Z 0 Di
Z . Z / Di Z . Z 3 Z 4 B i i ^ # i i
%\i # i i
%\i i 4 j _ Tid i j A@ j D\ j @ j
Dh * j A A A A A A B B C A C C C j :胹 j Dj } DjZ . Z 2 DjZ . Z 1 Dj Z . Z 0 Dj
Z . Z / Dj Z . Z 3 Z 4 B j k ^ j k k @ k Dj * k D D D D D D E E F D F F F k [샹 k Dk } DkZ . Z 2 DkZ . Z 1 Dk Z . Z 0 Dk
Z . Z / Dk Z . Z 3 Z 4 B k k ^ # k l
%jk - k l l @ l
Dj * l G G G G G G H H I G I I I l : l Dl } DlZ . Z 2 DlZ . Z 1 Dl Z . Z 0 Dl
Z . Z / Dl Z . Z 3 Z 4 B l m ^ l m m @ m Dl * m D D D D D D E E F D F F F m m Dm } DmZ . Z 2 DmZ . Z 1 Dm Z . Z 0 Dm
Z . Z / Dm Z . Z 3 Z 4 B m m ^ # m m
%jm # m m
%jw m 4 n m mw L Pas m n n @ n
Dl * n G G G G G G H H I G I I I n : n Dn } DnZ . Z 2 DnZ . Z 1 Dn Z . Z 0 Dn
Z . Z / Dn Z . Z 3 Z 4 B n n ^ n ) n n %jw
Do n 4 o m Lb n o o @ o Dn * o D D D D D D E E F D F F F o : o Do } DoZ . Z 2 DoZ . Z 1 Do Z . Z 0 Do
Z . Z / Do Z . Z 3 Z 4 B o o ^ # o o
%jo K o o5 %jw x%jwBY%jw x%jw BY o ' p m
Alternativ o p p @ p
Dn * p G G G G G G H H I G I I I p : p Dp } DpZ . Z 2 DpZ . Z 1 Dp Z . Z 0 Dp
Z . Z / Dp Z . Z 3 Z 4 B p p ^ p # p p
%jw p P q m Styrke p q q @ q Dp * q D D D D D D E E F D F F F q : q Dq } DqZ . Z 2 DqZ . Z 1 Dq Z . Z 0 Dq
Z . Z / Dq Z . Z 3 Z 4 B q q ^ # q q
%jq # q q
%jw q @ r m O-teknik q r r @ r
Dp * r G G G G G G H H I G I I I r : r Dr } DrZ . Z 2 DrZ . Z 1 Dr Z . Z 0 Dr
Z . Z / Dr Z . Z 3 Z 4 B r r ^ r # r r
%jw r 4 s m Km r s s @ s Dr * s D D D D D D E E F D F F F s : s Ds } DsZ . Z 2 DsZ . Z 1 Ds Z . Z 0 Ds
Z . Z / Ds Z . Z 3 Z 4 B s s ^ # s s
%js # s s
%jw s T t m Stigning s t t @ t
Dr * t G G G G G G H H I G I I I t U t Dt } DtZ . Z 2 DtZ . Z 1 Dt Z . Z 0 Dt
Z . Z / Dt Z . Z 3 Z 4 B t t ^ t # t X
%jw t ( u m
Belastning t u u @ u Dt * u D D D D D D E E F D F F F u : u Du } DuZ . Z 2 DuZ . Z 1 Du Z . Z 0 Du
Z . Z / Du Z . Z 3 Z 4 B u u ^ # u u
%ju? G u u1 %jw
%jwB
B u T v m Dagsform u v v @@ v
Dt * v J J J J J J K K L J L L L v v Dv } DvZ . Z 2 DvZ . Z 1 Dv Z . Z 0 Dv
Z . Z / Dv Z . Z 3 Z 4 B v v ^ v # v v
%jw v 5 w m Pas v w w @@ w Dv * w M M M M M M N N O M O O O w : w Dw } DwZ . Z 2 DwZ . Z 1 Dw Z . Z 0 Dw
Z . Z / Dw Z . Z 3 Z 4 B w w ^ # w w
%jw # w w
%jw w 5 x m Tid w x B@ x Dj x `@ x
Dv * x A A A A A A B B C A C C C x : x Dx } DxZ . Z 2 DxZ . Z 1 Dx Z . Z 0 Dx
Z . Z / Dx Z . Z 3 Z 4 B x y ^ x y y `@ y Dx * y D D D D D D E E F D F F F y [$ y Dy } DyZ . Z 2 DyZ . Z 1 Dy Z . Z 0 Dy
Z . Z / Dy Z . Z 3 Z 4 B y y ^ # y z
%xy - y z z @ z
Dx * z G G G G G G H H I G I I I z :( z Dz } DzZ . Z 2 DzZ . Z 1 Dz Z . Z 0 Dz
Z . Z / Dz Z . Z 3 Z 4 B z { ^ z { { @ { Dz * { D D D D D D E E F D F F F { , { D{ } D{Z . Z 2 D{Z . Z 1 D{ Z . Z 0 D{
Z . Z / D{ Z . Z 3 Z 4 B { { ^ # { {
%x{ # { {
%x { 5 | { { L Pas { | | @ |
Dz * | G G G G G G H H I G I I I | :0 | D| } D|Z . Z 2 D|Z . Z 1 D| Z . Z 0 D|
Z . Z / D| Z . Z 3 Z 4 B | | ^ | ) | | %x
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Z . Z / D} Z . Z 3 Z 4 B } } ^ # } }
%x} K } }5 %x x%xBY%x x%x BY } ( ~ {
Alternativ } ~ ~ @ ~
D| * ~ G G G G G G H H I G I I I ~ :8 ~ D~ } D~Z . Z 2 D~Z . Z 1 D~ Z . Z 0 D~
Z . Z / D~ Z . Z 3 Z 4 B ~ ~ ^ ~ # ~ ~
%x ~ ` { Styrke ~ @ D~ * D D D D D D E E F D F F F :< D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
%x #
%x h { O-teknik D 4 lRY9RY9 @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @ @
D~ * G G G G G G H H I G I I I :@ D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
%x 5 { Km @ D * D D D D D D E E F D F F F :H D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
%x #
%x { Stigning @
D * G G G G G G H H I G I I I UD D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
%x 0( {
Belastning @ D * D D D D D D E E F D F F F :L D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
%x? G 1 %x
%xB
B { Dagsform @
D * J J J J J J K K L J L L L P D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
%x (5 { Pas @ D * M M M M M M N N O M O O O :T D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
%x #
%x 05 { Tid B@ Dx @@
D * A A A A A A B B C A C C C :X D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ @@ D * D D D D D D E E F D F F F [\ D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
% - `@
D * G G G G G G H H I G I I I :` D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ `@ D * D D D D D D E E F D F F F d D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
% #
% 85 L Pas @
D * G G G G G G H H I G I I I :h D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ ) %
D @5 Lb @ D * D D D D D D E E F D F F F :l D } DZ . Z 2 DZ . Z 1 D Z . Z 0 D
Z . Z / D Z . Z 3 Z 4 B ^ #
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; B
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` `
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