stop making me run so much and stop being a nerd.
Author Archives: dennisoh
032025
7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM
Posted in Cardio, Running
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031825
Deadlift 5-3-1-5-3-1 Push Press 3-2-1-3-2-1 Forgot to log! Forgot weight! Assault Bike 100 cals for time 12m EMOM60s 45s max cal bike60s max power cleans @45KG60s rest PMZone 2 Indoor Bike – 107 BPM
Posted in Uncategorized
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031725
75Min Run – Zone 210.95KM | 6:51/km | 178SPM |129BPM PM90min Indoor bike – 100BPM
Posted in Aerobic Base, Cardio, Running
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031625
AM:90min Easy Run – 11.10KM, 174SPM, 125BPM PM:60m EMOM10cal ski10 cal row10m sled push Increase weight every 10min50,75,100,125,150KG
Posted in Aerobic Base, Cardio, Running
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031525
Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f) 4R (using 40kg sandbag)6 Ground to Shoulder12 Reverse Lunges (front loaded)24m Front Load Carry (did 3 rounds only) 100 Russian Twists (L1,R2,L3,R4)(20 push ups + 10 Pulls Ups every break) Broke once 1.6K Row cooldown
Posted in Strength
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031425
4x8min Intervals2min Rest Average 4:56/KMOnly did 3 Rounds
Posted in Cardio, Running
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031225
10KM run (supposed to do 90mins)7:09/km | 176SPM |125BPM 1:11:44
Posted in Cardio, Running
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031125
Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107 Push Press 3-2-1-3-2-1 @50-55-60-55-60-65 20min AMRAP10m Sled Push @10KG15 Ass Bike Cals20 Alt DB Snatch 15KG6R +10m PM – 30min Zone 2 Recovery Run
Posted in Anaerobic, Strength
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please attach individual lap times for reference.