Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 171 /161 (max / average)
Intensity: 86%
Energy : 233 Kcal
—
Weight training
Time used: 67 min
Target: Full Body
Pulse rate: 162 /132 (max/average)
Intensity: 70%
Energy : 747 Kcal.
Kategoriarkiv: Blog
19:35 – Bike
Distance: 30 km (36,3 km/h)
Time used: 49 min
Pulse rate: 43 /166 /151 (rest / max / average)
Intensity: 80%
Energy : 692 Kcal
18:27 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 165 /155 (max / average)
Intensity: 82%
Energy : 218 Kcal
—
Weight training
Time used: 90 min
Target: Full Body
Pulse rate: 163 /127 (max/average)
Intensity: 68%
Energy : 914 Kcal.
Week 10 – Total
Runing
Time used: 58 min.
Distance: 10 km.
CrossTrainer
Time used: 45 min
Distance: 9 km.
Bike
Time used: 149 min
Distance: 30 km.
Weight training
Time used: 250 min
Target: Full body.
Summary:
Total time: 6 H 43 min. (stretching not included)
Energy : 4944 Kcal
Distance: 49 Km.
09:43 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 164 /155 (max / average)
Intensity: 82%
Energy : 218 Kcal
—
Weight training
Time used: 92 min
Target: Full Body
Pulse rate: 159 /128 (max/average)
Intensity: 68%
Energy : 956 Kcal.
15:33 – Running
Distance: 10 km
Time used: 58m 00sec
Pulse rate: 175 /166 (max / average)
Intensity: 88%
Energy : 949 Kcal
18:40 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 162 /148 (max / average)
Intensity: 79%
Energy : 202 Kcal
—
Weight training
Time used: 78 min
Target: Ful body
Pulse rate: 160 /130 (max/average)
Intensity: 69%
Energy : 823 Kcal.
19:17 – Bike
Distance: 30 km (36,3 km/h)
Time used: 49 min
Pulse rate: 43 /156 /144 (rest / max / average)
Intensity: 77%
Energy : 635 Kcal
15:58 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 161 /153 (max / average)
Intensity: 81%
Energy : 213 Kcal
—
Weight training
Time used: 80 min
Target: Basis program
Pulse rate: 159 /136 (max/average)
Intensity: 72%
Energy : 948 Kcal.
Week 09 – Total
CrossTrainer
Time used: 30 min
Distance: 6 km.
Bike
Time used: 49 min
Distance: 30 km.
Weight training
Time used: 161 min
Target: Full body.
Summary:
Total time: 4 H 00 min. (stretching not included)
Energy : 2796 Kcal
Distance: 36 Km.