Week 49 – Total

Runing

Time used: 99 min.
Distance: 17 km.

Bike

Time used: 48 min.
Distance: 30 km.

CrossTrainer

Time used: 45 min

Weight training

Time used: 179 min
Target: Basis Program

Summary:
Total time: 6 H 12 min. (stretching not included)
Energy : 4450 Kcal
Distance: 47 Km.

10:56 – Weight training

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /154 /146 (rest / max / average)
Intensity: 78%
Energy : 197 Kcal


Weight training

Time used: 63 min
Target: Basis program
Pulse rate: 150 /118 (max/average)
Intensity: 63%
Energy : 574 Kcal.

18:58 – Weight training

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 149 /139 (rest / max / average)
Intensity: 76%
Energy : 195 Kcal


Weight training

Time used: 60 min
Target: Basis program
Pulse rate: 151 /113 (max/average)
Intensity: 62%
Energy : 540 Kcal.

19:22 – Weight training

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 149 /140 (rest / max / average)
Intensity: 77%
Energy : 196 Kcal


Weight training

Time used: 56 min
Target: Basis program
Pulse rate: 156 /121 (max/average)
Intensity: 66%
Energy : 568 Kcal.