Dennis WODS 2.0

Category: Running

  • 072225

    30 Min Run | 117 BPM | 7:22/KM | 4.08KM

  • 072025

    AM:
    5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM

    PM:
    50Min EMOM:
    60s Ski 12-10c
    60s Row 12-10c
    60s Squat Thrusts 25
    60s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115)

    143BPM Avg HR

  • 071625

    5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM

  • 071425

    60mins Zone 2 Run | 7.69KM | 7:48/km | 121BPM | 180SPM

  • 071025

    AM
    30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM

    PM
    Box Squat 5×3 @70KG

    Romainan Deadlift 3×3 @80KG

    Mess around with 4KG Clubbell

  • 070725

    30min Zone 1 & 2 Run
    6:29/km | 170SPM | 129BPM 4.63KM

  • 070225

    2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

  • 062725

    AM
    75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM

    PM
    10K Row – Slowly Increasing HR to 142BPM last 2KM

  • 062525

    8x4min Tempo Run
    1Min Rest Btw Runs
    4:39, 4:40, 4:42, 4:47/KM

    Only did 4 rounds. Need to run slower.

  • 062325

    Run – 70min Negative Splits every 10mins

    Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM

    6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM

    Reached threshold pace at 5:30~ too early!