Distance: 7000 m

Time used: 44m 27sec

Pulse rate: 44 /164 /152 (rest / max / average)

Intensity: 77%

Energy : 660 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /154 /141 (rest / max / average)
Intensity: 77%
Energy : 198 Kcal

—
Weight training

Time used: 54 min
Target: Basis program
Pulse rate: 148 /117 (max/average)
Intensity: 64%
Energy : 519 Kcal.

Distance: 7000 m

Time used: 44m 17sec

Pulse rate: 44 /179 /157 (rest / max / average)

Intensity: 86%

Energy : 694 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /141 /127 (rest / max / average)
Intensity: 84%
Energy : 165 Kcal

—
Weight training

Time used: 43 min
Target: Basis program
Pulse rate: 149 /119 (max/average)
Intensity: 78%
Energy : 423 Kcal.

Distance: 7000 m

Time used: 45m 32sec

Pulse rate: 44 /169 /156 (rest / max / average)

Intensity: 86%

Energy : 707 Kcal

Runing

Time used: 75 min.
Distance: 12 km.

Bike

Time used: 76 min.
Distance: 44,3 km.

CrossTrainer

Time used: 30 min

Weight training

Time used: 195 min
Target: Basis Program

Summary:
Total time: 5 H 52 min. (stretching not included)
Energy : 3980 Kcal
Distance: 56,3 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /154 /145 (rest / max / average)
Intensity: 80%
Energy : 208 Kcal

—
Weight training

Time used: 50 min
Target: Basis program
Pulse rate: 148 /123 (max/average)
Intensity: 68%
Energy : 521 Kcal.

Distance: 4000 m

Time used: 24m 00sec

Pulse rate: 44 /157 /150 (rest / max / average)

Intensity: 82%

Energy : 351 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /151 /140 (rest / max / average)
Intensity: 77%
Energy : 197 Kcal

—
Weight training

Time used: 50 min
Target: Basis program
Pulse rate: 142 /112 (max/average)
Intensity: 62%
Energy : 401 Kcal.

Distance: 4000 m

Time used: 25m 25sec

Pulse rate: 44 /173 /144 (rest / max / average)

Intensity: 79%

Energy : 350 Kcal