Category Archives: Cardio

090825

Posted on September 8, 2025 by dennisoh

30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM

Posted in Cardio, Running | Leave a comment

090625

Posted on September 6, 2025 by dennisoh

60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM

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090525

Posted on September 5, 2025 by dennisoh

Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg Row 12 Rounds x 500m *60s rest btw roundsAverage: 2:03.3/500m

Posted in Cardio, Rowing, Strength | Leave a comment

090325

Posted on September 3, 2025 by dennisoh

30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm

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090125

Posted on September 1, 2025 by dennisoh

Savage South Quay opening Bench Press 3×3 @63KG Wanted to do Romanian Deadlift – but body was tired. Concept 2 Bike – Cooldown 30min Bike

Posted in Active Recovery, Indoor Bike, Strength | Leave a comment

082225

Posted on August 22, 2025 by dennisoh

50min Indoor Run | 7.03KM | 7:08/KM | 116BPM

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082125

Posted on August 21, 2025 by dennisoh

Press 3×3 @42KG Bench Press 3×3 @62.5KGSuperset 3 Pull Ups @12KG 11r x 500m of Row @2.08/500m

Posted in Cardio, Rowing, Strength | Leave a comment

082025

Posted on August 20, 2025 by dennisoh

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

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081925

Posted on August 19, 2025 by dennisoh

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