Week 04 – Total

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Bike

Time used: 230 min.
Distance: 131,5 km.

Rowing machine

Time used: 30 min
Distance: 6240 m

Weight training

Time used: 136 min
Target: upperbody

Summary:
Total time: 6 H 37 min. (stretching not included)
Energy : 4971 Kcal
Distance: 137,7 Km.

13:22 – Bike|weight training

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Bike

Distance: 23 km
Time used: 40 min
Pulse rate: 149 /138 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 75%
Energy : 554 Kcal
—–
Weight training

Time used: 45 min
Target: upperbody
Pulse rate: 151 /120 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 66%
Energy : 527 Kcal.
—–
Summary

Time used: 1h 25m
Energy : 1081 Kcal.

19:27 – Rowing machine – weight training

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Rowing machine
Distance: 3170 m
Time used: 15 min
Pulse rate: 159 /150 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 82%
Energy : 242 Kcal

Weight training

Time used: 47 min
Target: upperbody
Pulse rate: 141 /116 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 63%
Energy : 470 Kcal.

17:55 – Rowing machine – weight training

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Rowing machine
Distance: 3070 m
Time used: 15 min
Pulse rate: 144 /137 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 75%
Energy : 208 Kcal

Weight training

Time used: 44 min
Target: upperbody
Pulse rate: 144 /109 (max/average)
Max Heart Rate: 183 bpm (220 – 37 = 183)
Intensity: 60%
Energy : 385 Kcal.