Runing

Time used: 107 min.
Distance: 16,8 km.

CrossTrainer

Time used: 15 min

Weight training

Time used: 50 min
Target: Basis Program

Summary:
Total time: 2 H 52 min. (stretching not included)
Energy : 2278 Kcal
Distance: 16,8 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /145 /135 (rest / max / average)
Intensity: 74%
Energy : 185 Kcal

—
Weight training

Time used: 50 min
Target: Basis program
Pulse rate: 141 /115 (max/average)
Intensity: 63%
Energy : 465 Kcal.

Distance: 4200 m

Time used: 27m 54sec

Pulse rate: 44 /167 /153 (rest / max / average)

Intensity: 84%

Energy : 421 Kcal

Distance: 4200 m

Time used: 25m 59sec

Pulse rate: 44 /166 /153 (rest / max / average)

Intensity: 84%

Energy : 390 Kcal

Distance: 4200 m

Time used: 25m 54sec

Pulse rate: 44 /168 /155 (rest / max / average)

Intensity: 85%

Energy : 404 Kcal

Distance: 4200 m

Time used: 27m 18sec

Pulse rate: 44 /169 /154 (rest / max / average)

Intensity: 85%

Energy : 413 Kcal

Runing

Time used: 147 min.
Distance: 24 km.

Bike

Time used: 38 min.
Distance: 22,6 km.

CrossTrainer

Time used: 30 min

Weight training

Time used: 143 min
Target: Basis Program

Summary:
Total time: 6 H 01 min. (stretching not included)
Energy : 4779 Kcal
Distance: 46,8 Km.

Distance: 4200 m

Time used: 27m 27sec

Pulse rate: 44 /166 /156 (rest / max / average)

Intensity: 86%

Energy : 427 Kcal

Weight training

Time used: 45 min
Target: Basis program
Pulse rate: 156 /132 (max/average)
Intensity: 73%
Energy : 541 Kcal.

Distance: 4000 m

Time used: 24m 07sec

Pulse rate: 44 /164 /157 (rest / max / average)

Intensity: 86%

Energy : 378 Kcal