Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 168 /157 (max / average)
Intensity: 84%
Energy : 223 Kcal

—
Weight training

Time used: 77 min
Target: Full body.
Pulse rate: 163 /133 (max/average)
Intensity: 71%
Energy : 868 Kcal.

Distance: 30 km (36,3 km/h)

Time used: 49 min

Pulse rate: 43 /161 /150 (rest / max / average)

Intensity: 80%

Energy : 678 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 164 /150 (max / average)
Intensity: 80%
Energy : 208 Kcal

—
Weight training

Time used: 72 min
Target: Full Body
Pulse rate: 167 /139 (max/average)
Intensity: 66%
Energy : 880 Kcal.

Runing

Time used: 58 min.
Distance: 10 km.

CrossTrainer

Time used: 45 min
Distance: 9 km.

Weight training

Time used: 238 min
Target: Full boby

Summary:
Total time: 7 H 21 min. (stretching not included)
Energy : 5401 Kcal
Distance: 79 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 164 /154 (max / average)
Intensity: 82%
Energy : 216 Kcal

—
Weight training

Time used: 85 min
Target: Basis program
Pulse rate: 161 /124 (max/average)
Intensity: 66%
Energy : 845 Kcal.

Distance: 10 km

Time used: 58m 27sec

Pulse rate: 175 /166 (max / average)

Intensity: 88%

Energy : 956 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 160 /149 (max / average)
Intensity: 79%
Energy : 204 Kcal

—
Weight training

Time used: 80 min
Target: Basis program
Pulse rate: 162 /127 (max/average)
Intensity: 68%
Energy : 835 Kcal.

Distance: 30 km (36,1 km/h)

Time used: 49 min

Pulse rate: 44 /162 /151 (rest / max / average)

Intensity: 80%

Energy : 688 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 159 /147 (max / average)
Intensity: 78%
Energy : 200 Kcal

—
Weight training

Time used: 73 min
Target: Basis program
Pulse rate: 162 /129 (max/average)
Intensity: 69%
Energy : 781 Kcal.

Distance: 30 km (36 km/h)

Time used: 49:40 min

Pulse rate: 43 /159 /149 (rest / max / average)

Intensity: 79%

Energy : 676 Kcal