Distance: 4000 m
Time used: 28m 23sec
Pulse rate: 48 /157 /142 (rest / max / average)
Intensity: 78%
Energy : 394 Kcal
19:41 – Bike/road – weight training
Bike on road
Distance: 6 km
Time used: 16 min
Pulse rate: 48 /142 /132 (rest / max / average)
Intensity: 73%
Energy : 186 Kcal
—
Bike
Distance: 25 km
Time used: 40 min
Pulse rate: 48 /153 /144 (rest / max / average)
Intensity: 79%
Energy : 567 Kcal
—
Weight training
Time used: 40 min
Target: upperbody
Pulse rate: 133 /111 (max/average)
Intensity: 61%
Energy : 355 Kcal.
06:11 – Running
Distance: 4000 m
Time used: 27m 27sec
Pulse rate: 48 /162 /143 (rest / max / average)
Intensity: 79%
Energy : 385 Kcal
06:10 – Running
Distance: 4000 m
Time used: 29m 17sec
Pulse rate: 48 /159 /139 (rest / max / average)
Intensity: 76%
Energy : 390 Kcal
19:00 – Bike/road – weight training
Bike on road
Distance: 6 km (20 km/h)
Time used: 16 min
Pulse rate: 48 /144 /131 (rest / max / average)
Intensity: 77%
Energy : 187 Kcal
—
Bike
Distance: 25 km
Time used: 40 min
Pulse rate: 48 /151 /144 (rest / max / average)
Intensity: 79%
Energy : 567 Kcal
—
Weight training
Time used: 40 min
Target: upperbody
Pulse rate: 129 /110 (max/average)
Intensity: 60%
Energy : 348 Kcal.
06:00 – Running
Distance: 4000 m
Time used: 28m 53sec
Pulse rate: 48 /155 /139 (rest / max / average)
Intensity: 77%
Energy : 386 Kcal
06:00 – Running
Distance: 4000 m
Time used: 28m 32sec
Pulse rate: 48 /152 /138 (rest / max / average)
Intensity: 76%
Energy : 377 Kcal
Week 30 – Total
Bike
Time used: 180 min.
Distance: 98 km.
Running
Time used: 92 min
Distance: 9655 m
Weight training
Time used: 125 min
Target: upperbody
Summary:
Total time: 6 H 40 min. (stretching not included)
Energy : 5123 Kcal
Distance: 110 Km.
10:45 – Bike/road – weight training
Bike on road
Distance: 6 km
Time used: 15 min
Pulse rate: 48 /148 /136 (rest / max / average)
Intensity: 77%
Energy : 200 Kcal
—
Bike
Distance: 27 km
Time used: 46 min
Pulse rate: 48 /158 /150 (rest / max / average)
Intensity: 82%
Energy : 697 Kcal
—
Weight training
Time used: 40 min
Target: upperbody
Pulse rate: 141 /120 (max/average)
Intensity: 60%
Energy : 414 Kcal.
10:21 – Bike/road – weight training
Bike on road
Distance: 6 km (20 km/h)
Time used: 14 min
Pulse rate: 48 /147 /140 (rest / max / average)
Intensity: 77%
Energy : 200 Kcal
—
Bike
Distance: 27 km
Time used: 46 min
Pulse rate: 48 /156 /150 (rest / max / average)
Intensity: 82%
Energy : 700 Kcal
—
Weight training
Time used: 45 min
Target: upperbody
Pulse rate: 138 /115 (max/average)
Intensity: 63%
Energy : 430 Kcal.