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

042626

Posted on April 26, 2026 by dennisoh

Run Walk – Paced for Run Club | 106BPM | 9:05/km avg

Posted in Running | Leave a comment

042526

Posted on April 25, 2026 by dennisoh

AM
2km Easy Run
Threshold Run 5x6min – 13-11.8 kmph
10min Easy Run Cooldown

PM
25km Concept 2 ErgBike

Posted in Indoor Bike, Running | Leave a comment

042326

Posted on April 23, 2026 by dennisoh

10min Easy Run
5R of Hill Runs @5-6% Treadmill @400m on : 2min Easy Jog

15min Assault Bike Recovery

Posted in Running | Leave a comment

042226

Posted on April 22, 2026 by dennisoh

65min Easy Run 114BPM
25min Elliptical 119BPM

Posted in Cardio, Running | Leave a comment

042126

Posted on April 21, 2026 by dennisoh

6x5min Threshold Run (1min rest)

Done on treadmill – 12.3 to 13.5/kmph

Posted in Cardio, Running | Leave a comment

042026

Posted on April 20, 2026 by dennisoh

Squat 3×3 @72kg
Press 3×10 @14kg

Bench Press 3×5 @58kg
Pull Ups 3×6

1 Leg RDL 3×10/10 @24kg KB
zercher squats 3×5/5 @45kg

Bulgarian split squat 3×10/10 @14kg dbs
Barbell Row 3×10 @40kg

Posted in Strength | Leave a comment