Cardio – Page 17 – Dennis WODS 2.0

010825

5k Zone 2 Run | 6:21/km pace | 31:48 | 131 bpm | 188 SPM

Accessory Work
Few sets of chest and shoulders

1HR45Min Run | Zone 1 Easy Run |13.23KM | 7:56/km | 115BPM | 175SPM

10 min warm up run

12 Rounds:
1 Min Sprint
1 Min Recovery

5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM

60min – recovery indoor bike – 106bpm – 401 cals

3RM deadlift – 100kg. Conventional. No straps no belt. From the floor

5k row – 22:45

100 wall ball for time 6kg @ 6:49

30 min Zone 2 Run
4.6KM | 6:31/km pace | 4.6KM | 186 spm

30Min Zone 2 Run

4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

10min warm up

10R of:
60s Sprint
60s Recovery Run

Total: 5.24KM | 5:43/km (including warm up)

30min Run Test – 5.71KM | 5’15″/KM Pace | 153BPM
Improvement since last 30min test Sept 11th – 5.34KM

90min Recovery run – 11.66km | 7’43″/KM | 118BPM