Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 44 /149 /140 (rest / max / average)
Intensity: 77%
Energy : 196 Kcal
—
Weight training
Time used: 60 min
Target: Basis program
Pulse rate: 152 /120 (max/average)
Intensity: 66%
Energy : 598 Kcal.
Distance: 30 km (36,9 km/h)
Time used: 48 min. 32 sec.
Pulse rate: 44 /159 /148 (rest / max / average)
Intensity: 81%
Energy : 697 Kcal
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 44 /149 /143 (rest / max / average)
Intensity: 79%
Energy : 203 Kcal
—
Weight training
Time used: 58 min
Target: Basis program
Pulse rate: 151 /118 (max/average)
Intensity: 65%
Energy : 554 Kcal.
Distance: 7000 m
Time used: 42m 46sec
Pulse rate: 44 /167 /157 (rest / max / average)
Intensity: 86%
Energy : 673 Kcal
Runing
Time used: 134 min.
Distance: 21 km.
CrossTrainer
Time used: 45 min
Weight training
Time used: 168 min
Target: Basis Program
Summary:
Total time: 5 H 48 min. (stretching not included)
Energy : 4233 Kcal
Distance: 21 Km.
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 44 /152 /145 (rest / max / average)
Intensity: 80%
Energy : 207 Kcal
—
Weight training
Time used: 58 min
Target: Basis program
Pulse rate: 149 /119 (max/average)
Intensity: 65%
Energy : 573 Kcal.
Distance: 7000 m
Time used: 44m 39sec
Pulse rate: 44 /164 /151 (rest / max / average)
Intensity: 83%
Energy : 660 Kcal
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 44 /155 /147 (rest / max / average)
Intensity: 81%
Energy : 213 Kcal
—
Weight training
Time used: 55 min
Target: Basis program
Pulse rate: 151 /121 (max/average)
Intensity: 66%
Energy : 563 Kcal.
Distance: 7000 m
Time used: 45m 05sec
Pulse rate: 44 /169 /148 (rest / max / average)
Intensity: 77%
Energy : 649 Kcal
Warmup – Crosstrainer
Time used: 15 min
Pulse rate: 44 /150 /141 (rest / max / average)
Intensity: 77%
Energy : 198 Kcal
—
Weight training
Time used: 55 min
Target: Basis program
Pulse rate: 154 /119 (max/average)
Intensity: 65%
Energy : 547 Kcal.