19:04 – Weight training

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 155 /143 (max / average)
Intensity: 76%
Energy : 191 Kcal


Weight training

Time used: 71 min
Target: Basis program
Pulse rate: 151 /119 (max/average)
Intensity: 63%
Energy : 746 Kcal.

Week 04 – Total

Runing

Time used: 56 min.
Distance: 10 km.

CrossTrainer

Time used: 45 min
Distance: 9 km.

Bike

Time used: 48 min
Distance: 30 km.

Weight training

Time used: 282 min
Target: Full body.

Summary:
Total time: 6 H 43 min. (stretching not included)
Energy : 4496 Kcal
Distance: 49 Km.

09:27 – Weight training

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 163 /155 (max / average)
Intensity: 82%
Energy : 217 Kcal


Weight training

Time used: 95 min
Target: Basis program
Pulse rate: 157 /125 (max/average)
Intensity: 66%
Energy : 960 Kcal.

Week 03 – Total

Runing

Time used: 55 min.
Distance: 10 km.

CrossTrainer

Time used: 30 min
Distance: 6 km.

Bike

Time used: 110 min
Distance: 60 km.

Weight training

Time used: 122 min
Target: Full body.

Summary:
Total time: 6 H 58 min. (stretching not included)
Energy : 4541 Kcal
Distance: 76 Km.

09:09 – Weight training

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 158 /152 (max / average)
Intensity: 81%
Energy : 210 Kcal


Weight training

Time used: 77 min
Target: Full body.
Pulse rate: 156 /114 (max/average)
Intensity: 61%
Energy : 665 Kcal.