Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 155 /146 (rest / max / average)
Intensity: 78%
Energy : 197 Kcal
—
Weight training
Time used: 58 min
Target: Basis program
Pulse rate: 152 /120 (max/average)
Intensity: 64%
Energy : 541 Kcal.
Distance: 30 km (35,7 km/h)
Time used: 50 min
Pulse rate: 43 /149 /141 (rest / max / average)
Intensity: 75%
Energy : 625 Kcal
Runing
Time used: 115 min.
Distance: 20 km.
CrossTrainer
Time used: 30 min
Distance: 6 km.
Weight training
Time used: 122 min
Target: Basis Program
Summary:
Total time: 4 H 27 min. (stretching not included)
Energy : 3224 Kcal
Distance: 26 Km.
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 159 /150 (rest / max / average)
Intensity: 80%
Energy : 206 Kcal
—
Weight training
Time used: 60 min
Target: Basis program
Pulse rate: 151 /124 (max/average)
Intensity: 66%
Energy : 604 Kcal.
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 44 /152 /144 (rest / max / average)
Intensity: 77%
Energy : 192 Kcal
—
Weight training
Time used: 62 min
Target: Basis program
Pulse rate: 145 /110 (max/average)
Intensity: 59%
Energy : 491 Kcal.
Distance: 10 km
Time used: 58m 09sec
Pulse rate: 179 /158 (max / average)
Intensity: 84%
Energy : 869 Kcal