Category Archives: Aerobic Base

043026

Posted on April 30, 2026 by dennisoh

Easy Day 20min Easy Run (treadmill)20min Assault Bike20min Row – 4180m | 2:23/500m | 140BPM

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042826

Posted on April 28, 2026 by dennisoh

80min easy run. End with 3 strides172 SPM | 6:59/km | 122BPM

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041526

Posted on April 15, 2026 by dennisoh

45min Run |6.6KM | 6:50/km | 174spm | 118BPM then in gym 3Min Ski3Min Run 3Min Assault Bike3Min Run3Min Row3Min Run

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111525

Posted on November 15, 2025 by dennisoh

4R of:60s 10 cal row60s 16 DB Snatch 12.5kg (8/8)60s BW Walking lunges60s 10 cal ski RPE6

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081825

Posted on August 18, 2025 by dennisoh

Indoor Bike 60mins |114BPM avg

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062725

Posted on June 27, 2025 by dennisoh

AM75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM PM10K Row – Slowly Increasing HR to 142BPM last 2KM

Posted in Aerobic Base, Rowing, Running | Leave a comment

042425

Posted on April 24, 2025 by dennisoh

50 Min Zone 2 Run7.55KM | 6:38/KM Pace | 131BPM | 178 SPM

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041525

Posted on April 15, 2025 by dennisoh

100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

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041325

Posted on April 13, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100 Push Press 3-2-1-3-2-1 @55-60-62-60-62-65 Partner WOD w Dee-Lyn6k Row (Total)Every 3 Mins buy in:-10 Burpee Over Bar + 3 Clean & Jerk @40KG Total time: 47:26

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041025

Posted on April 10, 2025 by dennisoh

75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace

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