18:59 – Rowing machine – weight training

Rowing machine
Distance: 3160 m
Time used: 15 min
Pulse rate: 145 /138 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 75%
Energy : 213 Kcal

Weight training

Time used: 44 min
Target: upperbody
Pulse rate: 147 /113 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 62%
Energy : 414 Kcal.

18:03 – Rowing machine – weight training

Rowing machine
Distance: 3170 m
Time used: 15 min
Pulse rate: 158 /145 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 79%
Energy : 231 Kcal

Weight training

Time used: 52 min
Target: upperbody
Pulse rate: 146 /113 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 62%
Energy : 438 Kcal.

Week 04 – Total

Bike

Time used: 230 min.
Distance: 131,5 km.

Rowing machine

Time used: 30 min
Distance: 6240 m

Weight training

Time used: 136 min
Target: upperbody

Summary:
Total time: 6 H 37 min. (stretching not included)
Energy : 4971 Kcal
Distance: 137,7 Km.

13:22 – Bike|weight training

Bike

Distance: 23 km
Time used: 40 min
Pulse rate: 149 /138 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 75%
Energy : 554 Kcal
—–
Weight training

Time used: 45 min
Target: upperbody
Pulse rate: 151 /120 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 66%
Energy : 527 Kcal.
—–
Summary

Time used: 1h 25m
Energy : 1081 Kcal.

19:27 – Rowing machine – weight training

Rowing machine
Distance: 3170 m
Time used: 15 min
Pulse rate: 159 /150 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 82%
Energy : 242 Kcal

Weight training

Time used: 47 min
Target: upperbody
Pulse rate: 141 /116 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 63%
Energy : 470 Kcal.