Kalenteriin

lauantai 23.05.2026

Yleiskatsaus Ateriat Kipu

Liikunta	Kulutus	Syöty	Paino (mitattu)
802 kcal	2298 kcal	2491 kcal	62.4 kg (23.05.2026)

Hiilihydraatit	Proteiinit	Rasvat
310 g /345 g	79 g /115 g	102 g /102 g

Suositukset: THL https://urn.fi/URN:ISBN:978-952-408-405-5

Askeleet (matka)	Pyöräilty matka
8765 (12.9 km)	13.2 km

Ruoka	kcal	Aika
Aamiainen 1
Kilomysli	258 kcal	10:19
Sisilia jogurtti Valio	135 kcal	10:20
Lins- och ärtkakor (protein) popcorn	85 kcal	10:20
Aamiainen 2
Lins- och ärtkakor (protein) popcorn	170 kcal	12:51
Lounas 1
Skyr Kuningatar	97 kcal	14:38
Lounas 2
Lins- och ärtkakor (protein) popcorn	43 kcal	15:05
Lounas 3
Vadelma-lakritsi jäätelöpallo	172 kcal	15:37
Lounas 4
Lins- och ärtkakor (protein) popcorn	43 kcal	16:31
Iltaruoka 1
Linssikeitto	225 kcal	17:02
Iltaruoka 2
Lontoon rae suklaa	438 kcal	19:00
Kartanon perunalastuja Original	825 kcal	19:00

Ei tietoja

Tälle päivälle ei ole merkitty mitään kiputietoja.

Liikutut kalorit: 802 kcal

Päivän nettokalorit: 192 kcal

Treeni: (Pyöräily)

Edellinen Seuraava

Pyöräily

Sarja	Matka	Aika
1	6.2 km	22.42 min
2	0.6 km	8.36 min
3	6.3 km	25.34 min

Treeni: (Täydennyskerta)

Edellinen

Näytä lämppärit

Kahdeksikko kepillä

Edellinen

Sarja	Aika
1	1.00 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kahdeksikko kepillä'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "kesto", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Lonkan kierto istuen

Edellinen

Sarja	Aika
1	1.19 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Lonkan kierto istuen'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "kesto", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Etureiden ja lonkan koukistajien venytys

Edellinen

Sarja	Aika
1	1.20 min
2	0.45 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Etureiden ja lonkan koukistajien venytys'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "kesto", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Lantion hallinta korokkeella

Edellinen

Sarja	Aika
1	0.53 min
2	0.49 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Lantion hallinta korokkeella'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "kesto", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Lonkan lähennys koneessa

Edellinen

Sarja	Toistot	Paino
1	10	27.5 kg
2	8	32.5 kg
3	8	35.0 kg

VastusToistotKokonaisvoluumi1RMPainosuosituksetSelite

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Hip Adduction (Machine)'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (23.05.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Hip Adduction (Machine)'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (23.05.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Hip Adduction (Machine)'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Hip Adduction (Machine)'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: Hip Adduction (Machine)

1. Istu laitteeseen ja säädä jalkatuet mahdollisimman etäälle.
2. Aseta sääret pehmusteiden ulkopuolelle, tartu otekahvoihin ja hengitä sisään.
3. Purista reisiä yhteen samalla ulos hengittäen.
4. Palauta reidet kontrolloidusti takaisin sivuille sisään hengittäen. Älä päästä vastusta laskemaan kiinni painopakkaan toistojen välissä.

Kauppakassi

Edellinen

Sarja	Toistot	Paino
1	20	16.0 kg
2	20	16.0 kg
3	20	16.0 kg

VastusToistotKokonaisvoluumi1RMPainosuosituksetSelite

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kauppakassi'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (23.05.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kauppakassi'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (23.05.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kauppakassi'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kauppakassi'"}, {"calculate": "datetime(2026, 4, 23)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: Kauppakassi

Huom: Ota sen verran painava kuula, että se oikeasti haastaa vartalon hallintaa.

1. Tartu kahvakuulaan ja asetu kapeaan haara-asentoon.
2. Aloita liike heilauttamalla kuulaa ensin taakse ja sen jälkeen eteen. Ojenna vastakkainen käsi samanaikaisesti eteen otteenvaihtoa varten.
3. Päästä kuula heilahtamaan otteenvaihdon jälkeen taakse. Heilauta kuula takaisin eteen ja tee uusi otteenvaihto.
4. Pidä lantio liikkumattomana koko suorituksen ajan ja pakarat ja vatsa aktiivisina.