Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 164 /150 (max / average)
Intensity: 80%
Energy : 208 Kcal
—
Weight training
Time used: 72 min
Target: Full Body
Pulse rate: 167 /139 (max/average)
Intensity: 66%
Energy : 880 Kcal.
Week 06 – Total
Runing
Time used: 58 min.
Distance: 10 km.
CrossTrainer
Time used: 45 min
Distance: 9 km.
Weight training
Time used: 238 min
Target: Full boby
Summary:
Total time: 7 H 21 min. (stretching not included)
Energy : 5401 Kcal
Distance: 79 Km.
09:04 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 164 /154 (max / average)
Intensity: 82%
Energy : 216 Kcal
—
Weight training
Time used: 85 min
Target: Basis program
Pulse rate: 161 /124 (max/average)
Intensity: 66%
Energy : 845 Kcal.
16:29 – Running
Distance: 10 km
Time used: 58m 27sec
Pulse rate: 175 /166 (max / average)
Intensity: 88%
Energy : 956 Kcal
18:41 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 160 /149 (max / average)
Intensity: 79%
Energy : 204 Kcal
—
Weight training
Time used: 80 min
Target: Basis program
Pulse rate: 162 /127 (max/average)
Intensity: 68%
Energy : 835 Kcal.
19:20 – Bike
Distance: 30 km (36,1 km/h)
Time used: 49 min
Pulse rate: 44 /162 /151 (rest / max / average)
Intensity: 80%
Energy : 688 Kcal
18:23 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 159 /147 (max / average)
Intensity: 78%
Energy : 200 Kcal
—
Weight training
Time used: 73 min
Target: Basis program
Pulse rate: 162 /129 (max/average)
Intensity: 69%
Energy : 781 Kcal.
19:57 – Bike
Distance: 30 km (36 km/h)
Time used: 49:40 min
Pulse rate: 43 /159 /149 (rest / max / average)
Intensity: 79%
Energy : 676 Kcal
Week 05 – Total
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.
09:06 – Weight training
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.