Distance: 7000 m

Time used: 42m 46sec

Pulse rate: 44 /167 /157 (rest / max / average)

Intensity: 86%

Energy : 673 Kcal

Runing

Time used: 134 min.
Distance: 21 km.

CrossTrainer

Time used: 45 min

Weight training

Time used: 168 min
Target: Basis Program

Summary:
Total time: 5 H 48 min. (stretching not included)
Energy : 4233 Kcal
Distance: 21 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /152 /145 (rest / max / average)
Intensity: 80%
Energy : 207 Kcal

—
Weight training

Time used: 58 min
Target: Basis program
Pulse rate: 149 /119 (max/average)
Intensity: 65%
Energy : 573 Kcal.

Distance: 7000 m

Time used: 44m 39sec

Pulse rate: 44 /164 /151 (rest / max / average)

Intensity: 83%

Energy : 660 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /155 /147 (rest / max / average)
Intensity: 81%
Energy : 213 Kcal

—
Weight training

Time used: 55 min
Target: Basis program
Pulse rate: 151 /121 (max/average)
Intensity: 66%
Energy : 563 Kcal.

Distance: 7000 m

Time used: 45m 05sec

Pulse rate: 44 /169 /148 (rest / max / average)

Intensity: 77%

Energy : 649 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /150 /141 (rest / max / average)
Intensity: 77%
Energy : 198 Kcal

—
Weight training

Time used: 55 min
Target: Basis program
Pulse rate: 154 /119 (max/average)
Intensity: 65%
Energy : 547 Kcal.

Distance: 7000 m

Time used: 45m 29sec

Pulse rate: 44 /167 /144 (rest / max / average)

Intensity: 79%

Energy : 623 Kcal

Runing

Time used: 133 min.
Distance: 21 km.

CrossTrainer

Time used: 45 min

Weight training

Time used: 200 min
Target: Basis Program

Summary:
Total time: 5 H 32 min. (stretching not included)
Energy : 4072 Kcal
Distance: 21 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /148 /139 (rest / max / average)
Intensity: 76%
Energy : 194 Kcal

—
Weight training

Time used: 56 min
Target: Basis program
Pulse rate: 143 /114 (max/average)
Intensity: 63%
Energy : 512 Kcal.