Category Archives: Cardio

102025

3R of: 5min Row5min Ski5min Bike Easy pace

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30min Zone 2 Run | 4.54KM | 6:37/km | 128BPM | 171 SPM

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60 Min Zone 2 Day5min Ski5min Row5min Assault Bike15min Ski15min Row15min Assault Bike 137BPM

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KLSCM – 42KM Marathon – 5:56.19 – 8:23/km | 125BPM

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45min Zone 2 Run | 132BPM | 6:30/km | 6.93KM | 173SPM

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50 min run (negative split every 5mins)181 spm | 8.97KM | 5:35/km | 181spm | 144BPM

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Bench Press 3×12 @40KG Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg Row 5 x 1000m 90s between sets @ 2:05.9

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85min Run | 12.92KM | 6:35/km | 124BPM | 183SPM

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Puma Half Marathon 2:26:24 21.25km | 175spm | 6:53/km | 139bpm

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Row 30s: Rest 30s for 5k 35 mins. Average 1:57.6/500m

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