Distance: 10 km

Time used: 58m 49sec

Pulse rate: 191 /158 (rest / max / average)

Intensity: 84%

Energy : 883 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 156 /147 (rest / max / average)
Intensity: 78%
Energy : 200 Kcal

—
Weight training

Time used: 58 min
Target: Basis program
Pulse rate: 156 /124 (max/average)
Intensity: 66%
Energy : 577 Kcal.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 175 /148 (rest / max / average)
Intensity: 79%
Energy : 202 Kcal

—
Weight training

Time used: 58 min
Target: Basis program
Pulse rate: 155 /123 (max/average)
Intensity: 65%
Energy : 572 Kcal.

Distance: 30 km (37,2 km/h)

Time used: 48 min 11 sec.

Pulse rate: 153 /141 (rest / max / average)

Intensity: 75%

Energy : 603 Kcal

Distance: 7 km

Time used: 41m 31sec

Pulse rate: 168 /154 (rest / max / average)

Intensity: 82%

Energy : 594 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 153 /146 (rest / max / average)
Intensity: 78%
Energy : 198 Kcal

—
Weight training

Time used: 58 min
Target: Basis program
Pulse rate: 152 /120 (max/average)
Intensity: 64%
Energy : 552 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: 179 min
Target: Basis Program

Summary:
Total time: 6 H 12 min. (stretching not included)
Energy : 4450 Kcal
Distance: 47 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /154 /146 (rest / max / average)
Intensity: 78%
Energy : 197 Kcal

—
Weight training

Time used: 63 min
Target: Basis program
Pulse rate: 150 /118 (max/average)
Intensity: 63%
Energy : 574 Kcal.

Distance: 10 km

Time used: 57m 09sec

Pulse rate: 188 /160 (max / average)

Intensity: 85%

Energy : 934 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 149 /139 (rest / max / average)
Intensity: 76%
Energy : 195 Kcal

—
Weight training

Time used: 60 min
Target: Basis program
Pulse rate: 151 /113 (max/average)
Intensity: 62%
Energy : 540 Kcal.