Distance: 4000 m

Time used: 24m 00sec

Pulse rate: 44 /157 /150 (rest / max / average)

Intensity: 82%

Energy : 351 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /151 /140 (rest / max / average)
Intensity: 77%
Energy : 197 Kcal

—
Weight training

Time used: 50 min
Target: Basis program
Pulse rate: 142 /112 (max/average)
Intensity: 62%
Energy : 401 Kcal.

Distance: 4000 m

Time used: 25m 25sec

Pulse rate: 44 /173 /144 (rest / max / average)

Intensity: 79%

Energy : 350 Kcal

Distance: 22,3 km (34,9 km/h)

Time used: 38 min

Pulse rate: 43 /149 /137 (rest / max / average)

Intensity: 75%

Energy : 482 Kcal

Distance: 22,0 km (34,3 km/h)

Time used: 38 min

Pulse rate: 43 /145 /137 (rest / max / average)

Intensity: 75%

Energy : 484 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /148 /136 (rest / max / average)
Intensity: 75%
Energy : 187 Kcal

—
Weight training

Time used: 50 min
Target: Basis program
Pulse rate: 141 /117 (max/average)
Intensity: 64%
Energy : 470 Kcal.

Distance: 4000 m

Time used: 25m 08sec

Pulse rate: 44 /167 /145 (rest / max / average)

Intensity: 80%

Energy : 349 Kcal

Runing

Time used: 107 min.
Distance: 16,8 km.

CrossTrainer

Time used: 15 min

Weight training

Time used: 50 min
Target: Basis Program

Summary:
Total time: 2 H 52 min. (stretching not included)
Energy : 2278 Kcal
Distance: 16,8 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /145 /135 (rest / max / average)
Intensity: 74%
Energy : 185 Kcal

—
Weight training

Time used: 50 min
Target: Basis program
Pulse rate: 141 /115 (max/average)
Intensity: 63%
Energy : 465 Kcal.

Distance: 4200 m

Time used: 27m 54sec

Pulse rate: 44 /167 /153 (rest / max / average)

Intensity: 84%

Energy : 421 Kcal