Distance: 30 km (36,8 km/h)
Time used: 48,41 min
Pulse rate: 139 /152 (rest / max / average)
Intensity: 76%
Energy : 631 Kcal
19:22 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 149 /140 (rest / max / average)
Intensity: 77%
Energy : 196 Kcal
—
Weight training
Time used: 56 min
Target: Basis program
Pulse rate: 156 /121 (max/average)
Intensity: 66%
Energy : 568 Kcal.
05:52 – Running
Distance: 7000 m
Time used: 42m 23sec
Pulse rate: 44 /177 /149 (rest / max / average)
Intensity: 82%
Energy : 615 Kcal
Week 48 – Total
Runing
Time used: 98 min.
Distance: 17 km.
Bike
Time used: 48 min.
Distance: 30 km.
CrossTrainer
Time used: 45 min
Weight training
Time used: 184 min
Target: Basis Program
Summary:
Total time: 6 H 15 min. (stretching not included)
Energy : 4838 Kcal
Distance: 47 Km.
09:05 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 156 /145 (rest / max / average)
Intensity: 80%
Energy : 207 Kcal
—
Weight training
Time used: 64 min
Target: Basis program
Pulse rate: 147 /119 (max/average)
Intensity: 65%
Energy : 636 Kcal.
19:12 – Running
Distance: 10 km.
Time used: 57m 59sec
Pulse rate: 170 /158 (max / average)
Intensity: 87%
Energy : 930 Kcal
18:47 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 151 /141 (rest / max / average)
Intensity: 77%
Energy : 199 Kcal
—
Weight training
Time used: 60 min
Target: Basis program
Pulse rate: 155 /117 (max/average)
Intensity: 64%
Energy : 575 Kcal.
19:19 – Bike
Distance: 30 km
Time used: 48:42 min
Pulse rate: 44 /155 /144 (rest / max / average)
Intensity: 79%
Energy : 663 Kcal
17:41 – Weight training
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 44 /145 /137 (rest / max / average)
Intensity: 75%
Energy : 205 Kcal
—
Weight training
Time used: 60 min
Target: Basis program
Pulse rate: 150 /115 (max/average)
Intensity: 63%
Energy : 548 Kcal.
18:56 – Running
Distance: 7 km.
Time used: 40m 10sec
Pulse rate: 44 /172 /154 (rest / max / average)
Intensity: 85%
Energy : 617 Kcal