Easy Day
20min Easy Run (treadmill)
20min Assault Bike
20min Row – 4180m | 2:23/500m | 140BPM
043026
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Monthly Archives: April 2026
042926
2KM warm up run
4R of:
7min sub threshold run
1min 24s rest
20min bike easy cooldown
042826
80min easy run. End with 3 strides
172 SPM | 6:59/km | 122BPM
042726
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
042626
Run Walk – Paced for Run Club | 106BPM | 9:05/km avg
042526
AM
2km Easy Run
Threshold Run 5x6min – 13-11.8 kmph
10min Easy Run Cooldown
PM
25km Concept 2 ErgBike
042326
10min Easy Run
5R of Hill Runs @5-6% Treadmill @400m on : 2min Easy Jog
15min Assault Bike Recovery
042226
65min Easy Run 114BPM
25min Elliptical 119BPM
042126
6x5min Threshold Run (1min rest)
Done on treadmill – 12.3 to 13.5/kmph
042026
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