Category Archives: Cardio

082025

50 min Run, -ve split every 10mins6:50, 6:25, 5:56, 5:36, 5:02/km 138BPM | 5:54/km | 180SPM | 8.47KM

Posted in Cardio, Running | Leave a comment

081925

AM:Zercher Squat – Find heavy 3 rep – 65KGZercher Squat 3×3 @60KG Romanian Deadlift 3×4 @80KG 3r of:20 Banded good morning10 DB Push Press @20KG DBs PM:30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

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081825

Indoor Bike 60mins |114BPM avg

Posted in Aerobic Base, Cardio, Indoor Bike | Leave a comment

081125

30min Run | 4KM | 7:34/KM | 116BPM | 170SPM

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080925

Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed

Posted in Benchmark, Rowing, Strength | Leave a comment

080725

AM35min Run | 6:54/km | 125bpm | 174spm | 5.07km Got into zone 3 a little too often PM:30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM 30min Indoor bike | 117BPM

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080625

45Min Treadmill run | 123BPM | 7:52/km | 180SPM | 5.73KM

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072225

30 Min Run | 117 BPM | 7:22/KM | 4.08KM

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071625

5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM

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071425

60mins Zone 2 Run | 7.69KM | 7:48/km | 121BPM | 180SPM

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