050626

Posted on May 6, 2026 by dennisoh

10min Warm up Run
Threshold Run 3x9min
30min Bike Cooldown

Posted in Cardio, Running | Leave a comment

050526

Posted on May 5, 2026 by dennisoh

45min elliptical – 118 BPM

Posted in Cardio | Leave a comment

050426

Posted on May 4, 2026 by dennisoh

Back Squat 3×3 @77KG
Press 3×8 @16kg DBs

Bench Press 3×5 @60KG
Pull Ups 3×8

Zercher Reverse Lunges 3×5 @49kg
1 leg RDL 3×11 @16kg DB

Bulgarian Split Squat 3×8 @16kg DBs
Pendley Row 3×6 @47kg

Posted in Strength | Leave a comment

050326

Posted on May 3, 2026 by dennisoh

Run Club

730m Warm Up Run + 4.17km Run 113BPM

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050226

Posted on May 2, 2026 by dennisoh

5k Easy Row – 120BPM | 26:04
+ 5min Easy Ski – 911m | 103BPM

Posted in Rowing, Ski Erg | Leave a comment

050126

Posted on May 1, 2026 by dennisoh

Sub threshold Run 4R x 8mins

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043026

Posted on April 30, 2026 by dennisoh

Easy Day

20min Easy Run (treadmill)
20min Assault Bike
20min Row – 4180m | 2:23/500m | 140BPM

Posted in Aerobic Base | Leave a comment

042926

Posted on April 29, 2026 by dennisoh

2KM warm up run

4R of:
7min sub threshold run
1min 24s rest

20min bike easy cooldown

Posted in Cardio, Running | Leave a comment

042826

Posted on April 28, 2026 by dennisoh

80min easy run. End with 3 strides
172 SPM | 6:59/km | 122BPM

Posted in Aerobic Base, Cardio, Running | Leave a comment

042726

Posted on April 27, 2026 by dennisoh

Back Squat 3×3 @ 75kg
DB Press 3x 15kg – 10,10,8

Bench Press 3×5 @60kg – 5,5,4
Pull Ups 3×7

Zercher Reverse Lunges 3×5 @47kg
1 leg Romanian Deadlift 3×10 @16kg (unassisted)

Bulgarian Split Squat 3×8 @15kg DBs
BB Row 3×10 @ 45KG

Posted in Strength | Leave a comment