Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG Seated Sled Pull Max Weight at 40,45,50,55KG 11 x500M Row 60s between sets Total time 34:59.6Working time 23:59:6Average Per 500m 2:10.8S/M Average 23

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101724

Posted on October 17, 2024 by dennisoh

50min Easy Run – 6.21km, 8’03″km, 128BPM 3min Cold Plunge 6 degrees

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50min run (Negative split every 10mins) Mins Distance Pace HR First 10mins 1.32KM 7’31″/km 123BPM 2nd 10mins 1.34KM 7’25″/km 132BPM 3rd 10mins 1.38KM 7’12″/km 136BPM 4th 10mins 1.50KM 6’39″/km 143BPM 5th 10mins 1.71KM 5’50″/km 156BPM 3mins Cold Plunge @5.5 degree … Continue reading →

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100324

Posted on October 3, 2024 by dennisoh

50 min Run (Negative split every 10 mins) 1st 10mins – 6’42″/km Pace | 115 BPM2nd 10mins – 6’41″/km Pace | 139BPM3rd 10mins – 6’39″/km Pace | 150BPM4th 10mins 6’09″/km Pace | 156BPM5th 10mins (DNF)

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093024

Posted on September 30, 2024 by dennisoh

30min run @ zone 2

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092624

Posted on September 26, 2024 by dennisoh

Run to gym Press 3x25kg @12,10,101 arm cable Rope pull @17.5 @12,12,12Shoulder lateral raise 5kg @15,12,12 5km row – 24:00

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