50mins Run, Every 5mins -ve split
8.08KM, 6’12” Pace, 140BPM
1. 6’46″/km
2. 6’35″/km
3. 6’32″/km
4. 6’31″/km
5. 6’27″/km
6. 6’14″/km
7. 6’04″/km
8. 5’56″/km
9. 5’47″/km
10. 5’17″/km
1 hour of Shoulder bodybuilding after
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Monthly Archives: November 2024
112524
55 min Zone 2 Run – 7.6KM, 7’15” Pace, 127Bpm HR
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DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM)
Inverted Row 3x Max @15-12-10-10
5 x 1000m Row, (90s rest) – 2:15/500m Pace!
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80min Run – 10.33KM , 7’45” Pace, 121 BPM
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Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f)
Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)
*Working out alone so stopped for safety reasons
3Rounds of Max
Push Ups @25,20,15
Inverted Rows @15,15,15
Hang Clean & Jerk @40KG @3,4,3
111924
50Min Run, Every 5mins -ve split
- 7’01”
- 6’40”
- 6’28”
- 6’25”
- 6’07”
- 6’08”
- 5’50”
- 5’55”
- 5’43”
- 5’28”
Distance 8.15KM
Avg Pace 6’09”
Avg HR 141 BPM
111824
Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM
1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young
111624
FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR
Was aiming for under 40mins 7KM – 38min 55Secs PR
111424
Ran to gym
Row 30s On, 30s Rest. Reach 5km @36mins
Ran back
111324
30Min Run Zone 2 – 4.17KM, 7’12″/KM Pace, 131BPM avg