Distance: 10 km

Time used: 56m 44sec

Pulse rate: 170 /158 (max / average)

Intensity: 84%

Energy : 852 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 154 /145 (max / average)
Intensity: 77%
Energy : 195 Kcal

—
Weight training

Time used: 61 min
Target: Basis program
Pulse rate: 154 /120 (max/average)
Intensity: 64%
Energy : 577 Kcal.

Distance: 10 km

Time used: 58m 02sec

Pulse rate: 168 /160 (max / average)

Intensity: 85%

Energy : 804 Kcal

Runing

Time used: 100 min.
Distance: 17 km.

CrossTrainer

Time used: 45 min
Distance: 9 km.

Weight training

Time used: 180 min
Target: Basis Program

Summary:
Total time: 5 H 25 min. (stretching not included)
Energy : 4094 Kcal
Distance: 26 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 162 /155 (max / average)
Intensity: 82%
Energy : 218 Kcal

—
Weight training

Time used: 60 min
Target: Basis program
Pulse rate: 163 /127 (max/average)
Intensity: 68%
Energy : 629 Kcal.

Distance: 10 km

Time used: 59m 25sec

Pulse rate: 179 /161 (max / average)

Intensity: 86%

Energy : 919 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 163 /152 (rest / max / average)
Intensity: 81%
Energy : 211 Kcal

—
Weight training

Time used: 62 min
Target: Basis program
Pulse rate: 161 /131 (max/average)
Intensity: 70%
Energy : 684 Kcal.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 157 /149 (rest / max / average)
Intensity: 79%
Energy : 204 Kcal

—
Weight training

Time used: 58 min
Target: Basis program
Pulse rate: 156 /128 (max/average)
Intensity: 68%
Energy : 612 Kcal.

Distance: 7000 m

Time used: 41m 01sec

Pulse rate: 168 /158 (rest / max / average)

Intensity: 84%

Energy : 617 Kcal

Runing

Time used: 99 min.
Distance: 17 km.

Bike

Time used: 48 min.
Distance: 30 km.

CrossTrainer

Time used: 45 min

Weight training

Time used: 174 min
Target: Basis Program

Summary:
Total time: 6 H 07 min. (stretching not included)
Energy : 4381 Kcal
Distance: 47 Km.