Monthly Archives: January 2026

012026

Posted on January 20, 2026 by dennisoh

60 min zone 2 run9.94km | 6:02/km | 175spm | 134bpm

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011826

Posted on January 18, 2026 by dennisoh

Group Run Pacer3R of: 10min Run @8/km2min Walk

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011726

Posted on January 17, 2026 by dennisoh

21-15-9 ofCal RowBurpee over RowerTime: 5:48 E3.5MOM 4R of:13 cal Bike10 Wall Ball 9kg10 Pylo Lunges 3R of:15 Mountain Climbers15 Russian Twist 24KG30s Hollow Hold60s Rest

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011626

Posted on January 16, 2026 by dennisoh

40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

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011426

Posted on January 14, 2026 by dennisoh

E4MOM 5R5 Front Squat @75% @47KG7/7 Single Leg Hip Thrust on Bench E4MOM 3R6 Cyclist Squat 30KG DB12 Barbell Good Morning 20KG E3.5MoM 3R10 DB Bench 16kg1o 1 Arm DB Row 26KG

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011326

Posted on January 13, 2026 by dennisoh

40 Min Zone 2 Run6.39KM | 171SPM | 137SPM | 6:16/km

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011226

Posted on January 12, 2026 by dennisoh

10 Min to find high box Jump of the day E3MOM for 3R3 Depth Jump 20inch”8 Pylo Push Up E6MOM for 8 Rounds (Alt between A and B) A. 12 KB Deadlift 32kg12 Burpee Pull Up12 Cal AirBike30 Wall Ball … Continue reading →

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011126

Posted on January 11, 2026 by dennisoh

Run Club Group Run – Zone 1 – 4.73km

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011026

Posted on January 10, 2026 by dennisoh

Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals) 21-15-9:Row CalsBurpee Over RowerKB Swing @16KG 6:48

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010826

Posted on January 8, 2026 by dennisoh

15 Min Easy Run Few Mins of Drills then 10R of 30s On: 30s Slow (3:45 – 4/km) 5 min Walk 10R of 30s On: 30s Slow (3:326-4:02/km) 3min Easy Run *Difficult. Not enough recovery

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