Dennis WODS 2.0

Category: Cardio

  • 070725

    30min Zone 1 & 2 Run
    6:29/km | 170SPM | 129BPM 4.63KM

  • 070225

    2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

  • 062925

    85min Zone 1-2 Assault Bike

  • 062725

    AM
    75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM

    PM
    10K Row – Slowly Increasing HR to 142BPM last 2KM

  • 062525

    8x4min Tempo Run
    1Min Rest Btw Runs
    4:39, 4:40, 4:42, 4:47/KM

    Only did 4 rounds. Need to run slower.

  • 062325

    Run – 70min Negative Splits every 10mins

    Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM

    6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM

    Reached threshold pace at 5:30~ too early!

  • 061725

    30 Min Recovery Swim

  • 061525

    AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM


    PM:
    In teams of 2, E2MOM (YGIG format) with Michael

    6 Rounds of:
    A. 2min – Ski (20-30 cals)
    B. 2min – Burpee Plate Hops 20Reps
    C. 2min – Row (20-30 cals)
    D. 2min – Sled Push (increase weight every 10mins) 100,125,125,150,150,175KG

    Once finish
    Run 500m, 50 squats + 50 lunges (L+R =1) & run 500m.

  • 061325

    7KM Zone 2 Run
    Got out of zone 2 a little too much
    47:34 | 6:47/km | 134BPM | 177SPM

  • 060925

    5K Zone 2 Run | 33:34 | 132BPM | 6:42/KM | 179SPM