Distance: 30 km

Time used: 48:42 min

Pulse rate: 44 /155 /144 (rest / max / average)

Intensity: 79%

Energy : 663 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /145 /137 (rest / max / average)
Intensity: 75%
Energy : 205 Kcal

—
Weight training

Time used: 60 min
Target: Basis program
Pulse rate: 150 /115 (max/average)
Intensity: 63%
Energy : 548 Kcal.

Distance: 7 km.

Time used: 40m 10sec

Pulse rate: 44 /172 /154 (rest / max / average)

Intensity: 85%

Energy : 617 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: 171 min
Target: Basis Program

Summary:
Total time: 6 H 02 min. (stretching not included)
Energy : 4633 Kcal
Distance: 47 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /176 /147 (rest / max / average)
Intensity: 81%
Energy : 213 Kcal

—
Weight training

Time used: 57 min
Target: Basis program +
Pulse rate: 152 /122 (max/average)
Intensity: 67%
Energy : 585 Kcal.

Distance: 10 km.

Time used: 58m 22sec

Pulse rate: 44 /204 /158 (rest / max / average)

Intensity: 87%

Energy : 929 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /150 /139 (rest / max / average)
Intensity: 76%
Energy : 194 Kcal

—
Weight training

Time used: 57 min
Target: Basis program
Pulse rate: 151 /123 (max/average)
Intensity: 68%
Energy : 586 Kcal.

Distance: 30 km (37,1 km/h)

Time used: 48,19 min

Pulse rate: 44 /158 /147 (rest / max / average)

Intensity: 81%

Energy : 685 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /151 /143 (rest / max / average)
Intensity: 79%
Energy : 203 Kcal

—
Weight training

Time used: 57 min
Target: Basis program
Pulse rate: 158 /126 (max/average)
Intensity: 69%
Energy : 619 Kcal.

Distance: 7 km

Time used: 39m 53sec

Pulse rate: 44 /175 /155 (rest / max / average)

Intensity: 85%

Energy : 619 Kcal