Distance: 10 km

Time used: 55m 25sec

Pulse rate: 172 /157 (max / average)

Intensity: 84%

Energy : 827 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 158 /144 (max / average)
Intensity: 77%
Energy : 194 Kcal

—
Weight training

Time used: 76 min
Target: Full Body
Pulse rate: 154 /117 (max/average)
Intensity: 62%
Energy : 670 Kcal.

Distance: 30 km (36,0 km/h)

Time used: 50 min

Pulse rate: 44 /148 /139 (rest / max / average)

Intensity: 74%

Energy : 606 Kcal

Warmup – Running

Time used: 11 min
Pulse rate: 162 /145 (max / average)
Intensity: 77%
Energy : 146 Kcal

—
Weight training

Time used: 68 min
Target: Full body
Pulse rate: 157 /120 (max/average)
Intensity: 64%
Energy : 646 Kcal.

Distance: 30 km (35,7 km/h)

Time used: 50 min

Pulse rate: 44 /144 /134 (rest / max / average)

Intensity: 71%

Energy : 577 Kcal

Runing

Time used: 117 min.
Distance: 20 km.

Bike

Time used: 50 min
Distance: 30 km.

CrossTrainer

Time used: 45 min
Distance: 9 km.

Weight training

Time used: 201 min
Target: Full body.

Summary:
Total time: 6 H 54 min. (stretching not included)
Energy : 4850 Kcal
Distance: 59 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 157 /149 (max / average)
Intensity: 79%
Energy : 204 Kcal

—
Weight training

Time used: 72 min
Target: Basis program
Pulse rate: 156 /126 (max/average)
Intensity: 67%
Energy : 749 Kcal.

Distance: 10 km

Time used: 59m 141sec

Pulse rate: 173 /156 (max / average)

Intensity: 83%

Energy : 876 Kcal

Warmup – Crosstrainer

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

—
Weight training

Time used: 70 min
Pulse rate: 156 /124 (max/average)
Intensity: 66%
Energy : 695 Kcal.

Distance: 10 km

Time used: 58m 33sec

Pulse rate: 163 /157 (max / average)

Intensity: 84%

Energy : 862 Kcal