Distance: 30 km (36 km/h)

Time used: 49:40 min

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

Intensity: 79%

Energy : 676 Kcal

Runing

Time used: 61 min.
Distance: 10 km.

CrossTrainer

Time used: 30 min
Distance: 6 km.

Weight training

Time used: 155 min
Target: Full body.

Summary:
Total time: 4 H 16 min. (stretching not included)
Energy : 2756 Kcal
Distance: 16 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 157 /148 (max / average)
Intensity: 79%
Energy : 203 Kcal

—
Weight training

Time used: 84 min
Target: Full body
Pulse rate: 150 /116 (max/average)
Intensity: 66%
Energy : 746 Kcal.

Distance: 10 km

Time used: 61m 02sec

Pulse rate: 171 /154 (max / average)

Intensity: 82%

Energy : 880 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 155 /143 (max / average)
Intensity: 76%
Energy : 191 Kcal

—
Weight training

Time used: 71 min
Target: Basis program
Pulse rate: 151 /119 (max/average)
Intensity: 63%
Energy : 746 Kcal.

Runing

Time used: 56 min.
Distance: 10 km.

CrossTrainer

Time used: 45 min
Distance: 9 km.

Bike

Time used: 48 min
Distance: 30 km.

Weight training

Time used: 282 min
Target: Full body.

Summary:
Total time: 6 H 43 min. (stretching not included)
Energy : 4496 Kcal
Distance: 49 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 163 /155 (max / average)
Intensity: 82%
Energy : 217 Kcal

—
Weight training

Time used: 95 min
Target: Basis program
Pulse rate: 157 /125 (max/average)
Intensity: 66%
Energy : 960 Kcal.

Distance: 10 km

Time used: 56m 12sec

Pulse rate: 170 /159 (max / average)

Intensity: 85%

Energy : 791 Kcal

Warmup – Running

Time used: 15 min
Pulse rate: 171 /149 (max / average)
Intensity: 79%
Energy : 208 Kcal

—
Weight training

Time used: 85 min
Target: Basis program
Pulse rate: 157 /124 (max/average)
Intensity: 66%
Energy : 850 Kcal.

Distance: 30 km (36,8 km/h)

Time used: 49 min

Pulse rate: 45 /149 /139 (rest / max / average)

Intensity: 74%

Energy : 597 Kcal.