Cardio – Page 14 – Dennis WODS 2.0

032725

45min Zone 2
Distance 6.84 km
Pace 6:34 /km
130 BPM

2 Hour Long Run @ Langkawi
17.79KM | 6:45/KM Pace | 131 BPM |182SPM

7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM

75Min Run – Zone 2
10.95KM | 6:51/km | 178SPM |129BPM

PM
90min Indoor bike – 100BPM

AM:
90min Easy Run – 11.10KM, 174SPM, 125BPM

PM:
60m EMOM
10cal ski
10 cal row
10m sled push

Increase weight every 10min
50,75,100,125,150KG

4x8min Intervals
2min Rest

Average 4:56/KM
Only did 3 Rounds

10KM run (supposed to do 90mins)
7:09/km | 176SPM |125BPM 1:11:44

90Min indoor Bike Ride (60-70% HR)

107BPM Average

30min indoor run zone 2

30min indoor rowing high zone 2

70min 60-70% HR Run

40min 60-70% HR Indoor Bike