Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /154 /146 (rest / max / average)
Intensity: 78%
Energy : 197 Kcal

—
Weight training

Time used: 63 min
Target: Basis program
Pulse rate: 150 /118 (max/average)
Intensity: 63%
Energy : 574 Kcal.

Distance: 10 km

Time used: 57m 09sec

Pulse rate: 188 /160 (max / average)

Intensity: 85%

Energy : 934 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 149 /139 (rest / max / average)
Intensity: 76%
Energy : 195 Kcal

—
Weight training

Time used: 60 min
Target: Basis program
Pulse rate: 151 /113 (max/average)
Intensity: 62%
Energy : 540 Kcal.

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

Time used: 48,41 min

Pulse rate: 139 /152 (rest / max / average)

Intensity: 76%

Energy : 631 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 149 /140 (rest / max / average)
Intensity: 77%
Energy : 196 Kcal

—
Weight training

Time used: 56 min
Target: Basis program
Pulse rate: 156 /121 (max/average)
Intensity: 66%
Energy : 568 Kcal.

Distance: 7000 m

Time used: 42m 23sec

Pulse rate: 44 /177 /149 (rest / max / average)

Intensity: 82%

Energy : 615 Kcal

Runing

Time used: 98 min.
Distance: 17 km.

Bike

Time used: 48 min.
Distance: 30 km.

CrossTrainer

Time used: 45 min

Weight training

Time used: 184 min
Target: Basis Program

Summary:
Total time: 6 H 15 min. (stretching not included)
Energy : 4838 Kcal
Distance: 47 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 156 /145 (rest / max / average)
Intensity: 80%
Energy : 207 Kcal

—
Weight training

Time used: 64 min
Target: Basis program
Pulse rate: 147 /119 (max/average)
Intensity: 65%
Energy : 636 Kcal.

Distance: 10 km.

Time used: 57m 59sec

Pulse rate: 170 /158 (max / average)

Intensity: 87%

Energy : 930 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 151 /141 (rest / max / average)
Intensity: 77%
Energy : 199 Kcal

—
Weight training

Time used: 60 min
Target: Basis program
Pulse rate: 155 /117 (max/average)
Intensity: 64%
Energy : 575 Kcal.