Distance: 4000 m

Time used: 24m 55sec

Pulse rate: 44 /157 /146 (rest / max / average)

Intensity: 80%

Energy : 348 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /153 /141 (rest / max / average)
Intensity: 77%
Energy : 199 Kcal

—
Weight training

Time used: 48 min
Target: Basis program
Pulse rate: 155 /128 (max/average)
Intensity: 70%
Energy : 535 Kcal.

Distance: 4000 m

Time used: 24m 13sec

Pulse rate: 44 /158 /150 (rest / max / average)

Intensity: 82%

Energy : 354 Kcal

Distance: 22,6 km (35,3 km/h)

Time used: 38 min

Pulse rate: 43 /162 /148 (rest / max / average)

Intensity: 81%

Energy : 541 Kcal

Runing

Time used: 100 min.
Distance: 16 km.

Bike

Time used: 68 min.
Distance: 39.9 km.

CrossTrainer

Time used: 35 min

Weight training

Time used: 180 min
Target: Basis Program

Summary:
Total time: 6 H 01 min. (stretching not included)
Energy : 4847 Kcal
Distance: 55.8 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 44 /162 /153 (rest / max / average)
Intensity: 84%
Energy : 227 Kcal

—
Weight training

Time used: 60 min
Target: Basis program
Pulse rate: 162 /142 (max/average)
Intensity: 78%
Energy : 773 Kcal.

Distance: 22,1 km (34,2 km/h)

Time used: 38 min

Pulse rate: 43 /162 /149 (rest / max / average)

Intensity: 82%

Energy : 552 Kcal

Distance: 4000 m

Time used: 25m 26sec

Pulse rate: 44 /167 /150 (rest / max / average)

Intensity: 82%

Energy : 369 Kcal

Distance: 4000 m

Time used: 25m 37sec

Pulse rate: 44 /165 /150 (rest / max / average)

Intensity: 82%

Energy : 374 Kcal

Bike

Distance: 17.7 km
Time used: 30 min
Pulse rate: 48 /157 /146 (rest / max / average)
Intensity: 8%0
Energy : 420 Kcal

—

Weight training

Time used: 40 min
Target: upperbody
Pulse rate: 155 /129 (max/average)
Intensity: 71%
Energy : 452 Kcal.