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Program Latihan: Training Zone
Program Latihan: Training Zone
PROGRAM LATIHAN
Identitas :
Nama : Rifdatul Karimah
Umur : 18 tahun
Denyut nadi stabil :73
Denyut nadi istirahat : 68
Denyut nadi maximal : 220 18 = 202
Denyut nadi latihan :
= (Denyut nadi lat. 90% - denyut nadi lat. 60%) x Denyut nadi max
= (181,8 121,2) x 202
= 6,06 x 202
= 1224,12
Denyut nadi latihan 60 %
=
60
100
202
= 121,2
181,8
60 %
121,2
3.
Hari / tanggal
Pukul
kegiatan
Rabu
1-10-2014
Jumat
3-10-2014
05.15
Skipping
05.30
Lari
Minggu
5-10-2014
06.00
Lari
Denyut nadi
(HR)
146
Tempat /
Lokasi
Kos
Rep I : 162
Rep II : 166
Rep rata2 :
164
Rep I : 160
Rep II : 164
Rep rata2 :
Perumahan
Kos
30 menit
Masjid
Agung
30 menit
Keterangan
15 menit
TRAINING ZONE
4.
162
144
Rabu
8-10-2014
Jumat
11-10-2014
05.15
Skipping
05.30
Lari
6.
Minggu
12-10-2014
06.00
Lari
7.
Rabu
15-10-2014
Sabtu
18-10-2014
05.30
Skipping
06.00
Lari
Minggu
19-10-2014
Rabu
22-10-2014
05.30
Skipping
05.30
Lari
Jumat
24-10-2014
Minggu
26-10-2014
06.00
Skipping
06.00
Lari
13.
Rabu
29-10-2014
05.30
Lari
14.
Jumat
31-10-2014
Minggu
2-11-2014
06.00
Skipping
06.00
Lari
16.
Senin
3-11-2014
07.00
Latihan MFT
Rep I : 160
Rep II : 164
Rep rata2 :
162
160
17.
Sabtu
8-11-2014
Minggu
9-11-2014
06.00
Skipping
144
05.30
Lari
Sabtu
08.00
Lari
Rep I : 152
Rep II : 156
Rep rata2 :
154
Rep I : 158
5.
8.
9.
10.
11.
12.
15.
18.
19.
Kos
15 menit
Perumahan
Kos
30 menit
Masjid
Agung
30 menit
Perumahan
Kos
Perumahan
Kos
15 menit
Kos
15 menit
Rep I : 158
Rep II : 162
Rep rata2 :
160
146
Perumahan
Kos
30 menit
Kos
15 menit
Rep I : 160
Rep II : 164
Rep rata2 :
162
Rep I : 158
Rep II : 162
Rep rata2 :
160
146
Masjid
Agung
30 menit
Perumahan
Kos
30 menit
Kos
15 menit
Masjid
Agung
30 menit
Lap. Pusat
bahasa
unesa
Kos
20 menit
Perumahan
Kos
30 menit
Danau
30 menit
Rep I : 158
Rep II : 162
Rep rata2 :
160
Rep I : 160
Rep II : 164
Rep rata2 :
162
148
Rep I : 162
Rep II : 166
Rep rata2 :
164
144
30 menit
15 menit
TRAINING ZONE
15-11-2014
20.
Minggu
16-11-2014
05.30
Lari
21.
Sabtu
22-11-2014
Minggu
23-11-2014
06.00
Skipping
06.00
Lari
23.
Jumat
28-11-2014
06.00
Lari
24.
Sabtu
29-11-2014
Minggu
31-11-2014
Selasa
2-12-2014
Jumat
5-12-2014
05.30
Skipping
06.00
05.30
Senam dan
jalan sehat
Skipping
05.30
Lari
27.
Minggu
7-12-2014
06.00
Lari
28.
Selasa
9-12-2014
18.30
29.
Kamis
11-12-2014
18.30
30.
Minggu
14-12-2014
06.00
Latihan
inagurasi
PKKMB
Latihan
inagurasi
PKKMB
Lari
31.
Selasa
16-12-2014
05.30
Skipping
22.
25.
25.
26.
Rep II : 162
Rep rata2 :
160
Rep I : 160
Rep II : 164
Rep rata2 :
162
138
UNESA
Perumahan
Kos
30 menit
Kos
15 menit
Masjid
Agung
30 menit
Perumahan
Kos
30 menit
Kos
15 menit
148
UNESA
35 menit
136
Kos
15 menit
Rep I : 152
Rep II : 156
Rep rata2 :
154
Rep I : 154
Rep II : 158
Rep rata2 :
156
146
Prumahan
Kos
30 menit
Masjid
Agung
30 menit
Bozem
UNESA
90 menit
140
Parkiran Pusat
Bahasa
120 menit
Rep I : 154
Rep II : 158
Rep rata2 :
156
Rep I : 156
Rep II : 160
Rep rata2 :
158
140
UNESA
Rep I : 152
Rep II : 156
Rep rata2 :
154
138
Masjid
Agung
30 menit
Kos
15 menit